Although many of our eating habits were established during childhood, it doesn’t mean it’s too late to change them. Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short term weight loss. However, such radical changes are neither healthy nor a good idea, and won’t be successful in the long run. Permanently improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce.
Tips on how to improve your eating habits:
1. Create a list of your eating habits.
Keeping a food diary for a few days, in which you write down everything you eat and the time of day you ate it, will help you uncover your habits. For example, you might discover that you always seek a sweet snack to get you through the mid-afternoon energy slump. It’s good to note how you were feeling when you decided to eat, especially if you were eating when not hungry. Were you tired? Stressed out?
2. Highlight the habits on your list that may be leading you to overeat.
Common eating habits that can lead to weight gain are:
3. Look at the unhealthy eating habits you’ve highlighted.
Be sure you’ve identified all the triggers that cause you to engage in those habits. Identify a few you’d like to work on improving first. Don’t forget to pat yourself on the back for the things you’re doing right. Maybe you almost always eat fruit for dessert, or you drink low-fat or fat-free milk. These are good habits! Recognizing your successes will help encourage you to make more changes.
4. Create a list of “cues”
You can do this by reviewing your food diary to become more aware of when and where you’re “triggered” to eat for reasons other than hunger. Note how you are typically feeling at those times. Often an environmental “cue”, or a particular emotional state, is what encourages eating for non-hunger reasons.
Common triggers for eating when not hungry are:
5. Circle the “cues” on your list that you face on a daily or weekly basis.
Going home for a celebration or a holiday may be a trigger for you to overeat, and eventually, you want to have a plan for as many eating cues as you can. But for now, focus on the ones you face more often.
6. Ask yourself these questions for each “cue” you’ve circled.
7. Replace unhealthy habits with new, healthy ones.
For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone. So, make a commitment to share a lunch each week with a colleague, or have a neighbor over for dinner one night a week. Other strategies might include putting your fork down between bites or minimizing other distractions (i.e. watching the news during dinner) that might keep you from paying attention to how quickly and how much you’re eating.
Here are more ideas to help you replace unhealthy habits:
Habits take time to develop. It doesn’t happen overnight. When you do find yourself engaging in an unhealthy habit, stop as quickly as possible and ask yourself: Why do I do this? When did I start doing this? What changes do I need to make? Be careful not to berate yourself or think that one mistake “blows” a whole day’s worth of healthy habits. You can do it! It just takes one day at a time!
For Guidelines on how to maintain a healthy diet, read Tips To Healthier Eating Habits.
Related Articles:
Other SeniorCareHomes.com Helpful Links:
Catharine “Kate” is a Certified Administrator for Residential Care Facilities for the Elderly (RCFE) and an Expert Senior Care Advisor. Kate’s grandmother battled Alzheimer’s Disease and Kate personally understands what millions of families are going through. Kate and her team are very passionate in empowering Seniors and their families by providing them with the Best Available Senior Care Options based on Senior’s care needs, preferred location and family’s budget.
One of the Leading Operators of Senior Living Communities in the U.S. (Click…
My elderly father is now 90 years old, and my mother is just three years…
The "Next Level" Medical Alert System FACT: The CDC (Centers for Disease Control and Prevention) states…
Alzheimer's Disease Frequently Asked Questions with Dr. Fortanasce, Neurologist / Alzheimer's Expert Why is Alzheimer’s such a huge…
Assisted living costs are getting more and more expensive. In fact, the average annual…
Residential Care Home vs Assisted Living Community Being in the Senior Care Industry for…