How To Create Consistent Healthy Eating Habits: 5ws Guide
WHAT YOU EAT
First and foremost, choose high quality, nutritious foods as frequently as possible. You might think you need rules, like eating less than grams of carbohydrates or making sure you get grams of protein, but ultimately the quality of your food matters more than the numbers. Choose fresh, whole foods instead of processed. Include vegetables, fruit in moderation, lean protein, healthy fat (unsaturated and omega-3), and whole grains. See why Eating Whole Foods Is My #1 Diet Rule.
WHEN YOU EAT
For many years, I believed 5-6 small meals was the best way to eat. This is the way bodybuilders do it and most {experts} encouraged it. The problem with eating every 2-3 hours is that you are constantly thinking about food, and sometimes eating when you’re not hungry. Instead, set some general principles about when you eat:
- Be consistent – eat at regular intervals throughout the day, and similar times each day
- Eat when you are hungry
- Stop when you’re 80% full
- “When” you eat is also tied up in “why” you eat. Make sure you’re eating when you’re hungry, not because you’re stressed, sad, angry, or bored.
WHERE YOU EAT
There are plenty of studies to prove that people eat more when there is loud, fast-paced music, bright colors, or a tension-filled movie. Think of the environment of an expensive fine dining restaurant with dark lighting and soft music vs a fast food restaurant. If you want to instantly eat less, improve digestion, and be healthier then simply stop eating:
- In front of the TV or computer
- While working
- In the car and putting down your phone! Tweet “When you eat – sit down, put your phone away, and focus on your food.”
WHY YOU EAT
We eat for energy, nutrients, and nourishment. Sometimes, a lifelong battle with diets, food, and weight leave people feeling guilty every time they eat and viewing food (and their hunger) as an enemy to be conquered. Replace your negative thoughts about food with positive practices.
Focus on nutrition – learn enough about nutrition to know why your body needs certain foods and nutrients (so you’re not overgeneralizing and labeling foods as “good” or “bad”)
Learn your hunger signals – get back in touch with your body and use one of these helpful hunger scales to eat when you’re reasonably hungry, but not starving
Find healthy ways to deal with stress – recognize if you’re eating because you’re tired or stressed and find solutions other than food to address your emotions
HOW YOU EAT
How you eat makes all the difference. Whether you’re consuming a salad or a candy bar, take the time to:
- Eat slowly and pause between bites
- Chew thoroughly (digestion begins in the mouth)Focus on what you’re doing
- Eat with gratitude
