Healthy eating habits are key to a healthy life. A growing pile of crumpled fast-food wrappers reveals a harsh reality while cleaning out your car after another on-the-go week: Your efforts to eat healthier took a wrong turn.
Do’s to Restart Healthy Eating Habits
Sometimes, getting yourself back on track can be difficult. Here are some tips and tricks to help you restart healthy eating habits
Don’t dwell on your dietary mistake
You’ve heard the expression “don’t cry over spilled milk,” right? Don’t cry over a weekend meal of deep-fried chicken wings, either. There’s no point in feeling guilty on your plate for previous meals.
Unhealthy food days are a part of life, whether they are the result of time constraints, stress eating during the pandemic, or simply the irresistible allure of desserts.
Nutritionists recommend an 80-20 rule when it comes to diet: “If you’re eating what you should 80 percent of the time, you’re doing pretty well,” she says. “It’s fine if you have a cheat meal now and then. Just make sure it doesn’t get out of hand.”
Re-establish healthy eating habits as soon as possible
Nutritionists recommend pressing the reset button on healthy eating habits as soon as possible after having a cheat meal to get yourself back on track. Start the process gradually, such as concentrate on preventing a one-day setback from turning into a one-week setback.
Plan your meals for the week ahead to get back into a routine, and maybe try a new recipe or food item to spice things up. Stock your refrigerator with nutrient-dense fruits and vegetables for when you need a midday snack.
Experts advise that you should learn from your eating mistakes as well. If your hectic schedule frequently leads to greasy drive-thru dinners, plan alternatives such as nutritious meals packed in a car cooler or pre-made dishes that can be plated as soon as you get home.
Using a food tracking app or journal to better understand your eating habits can help you identify and address recurring roadblocks to your dietary goals. It’s a fantastic way to understand the reason behind your behaviors.
Give yourself time to chew
Slowing down at mealtime is one of the simplest ways to get back on the healthy eating wagon. Overeating is frequently the result of gulping down food. “It takes your stomach 20 minutes to tell your brain that it is full. Don’t get ahead of yourself.
Experts suggest putting your fork down between bites to slow the plate-to-mouth food transfer rate. Sips of water also help to slow you down while also filling you up and curbing your appetite.
The strategy is especially effective at parties, where tackling a buffet can quickly lead to mass consumption. “One way to eat healthier is to eat slower. “It’s a good habit to cultivate.”
View healthy eating as a long-term commitment
Building a healthy diet is not something that can be accomplished or undone in a single day. Instead, it is a process that should be measured over months and years. It is more important to develop long-term routines than to focus on a single blunder.
Keep that in mind before you get too worked up about the dent you made in a newly opened bag of potato chips.
“As long as you understand the bigger picture, you’ll be fine.”