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5 Eating Habits to Break That Will Shed Fat Now

Habits are hard to break. It can be so ingrained in your subconscious that you may not even know you are participating. But these can also be the very habits that are preventing you from reaching your weight loss goals. Studies say it takes about 21 days to form a new habit or break an old one. So let’s get started today!

The first step in breaking these habits is realizing that they even happen. It’s a good idea to keep a food journal for a week or so and write down everything you eat. Then record when and where you eat. From the smallest bite in the morning to the midnight snack attack, write it all down and review your journal at the end of the week. You may be shocked at how much you are consuming. Not only that but where and when you eat can also make a big difference. Do you recognize any of these bad habits in your food diary?

1. Eating in front of the TV: When we have several tasks, we may not even be aware that we are eating at all, let alone what it tastes like. Have you ever been watching TV while you’re eating dinner and you look down and see your plate is empty but you don’t remember eating it all? Make a conscious effort to sit at the kitchen or dining room table to consume your food. This works well to get the whole family together and talk.

2. Eating out of the bag: When eating out of a bag, it is very easy to lose track of the portion size you are consuming. There is more in the bag and so you get more and more and more. Very soon the bag is empty. Has this happened to you? Check the bag for the estimated serving size and measure it into a bowl or plate. Then you have a definite visual of when you should STOP eating.

3. snack right before sleep: You should try to avoid eating anything about 3-4 hours before going to bed. The reason for this is that your body is working hard to digest during the waking hours, but when you go to sleep, the digestive system slows down considerably. This is also the reason why it is recommended that you eat your biggest meal at the beginning of the day. This gives your body more time to digest everything efficiently.

4. Eating out: Although convenient, eating out can be very difficult. The portion sizes in restaurants are usually double the size you should eat. Plus, the person preparing the food has no idea if you’re a five foot female or a 200 pound male bodybuilder. Both get the same portion size. When you cook at home, you have total control over not only the portion sizes but the quantity and quality of ingredients you use. Plus it’s more economical to eat at home.

5. Eat sugary foods for breakfast: Starting your day out with a sugar-high is a big mistake. This sets up a chain reaction that makes your body crave sweets all day. And that will be hard to resist. Don’t make it so hard on yourself. Instead, indulge in a yogurt parfait made with granola, yogurt, and fresh fruit. Make a vegetable omelet or a hearty bowl of oatmeal with dried fruit and nuts. See if you can reduce or eliminate the amount of sugar you put in your coffee. A simple substitution will save you a lot of empty calories and set you up for healthy eating for the rest of the day.

Try to break these habits one by one. Be patient and soon your bad habits will be a thing of the past and you will be enjoying a healthier eating lifestyle.

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