workingqert.blogg.se - Three nutritional habits

Reinforce your new, healthy habits and be patient with yourself.Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.

You may find a quick walk or phone call with a friend helps you feel better. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. Eat only when you’re truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger.If you eat too quickly, you may “clean your plate” instead of paying attention to whether your hunger is satisfied. Such distractions keep you from paying attention to how quickly and how much you’re eating. Also, minimize distractions, such as watching the news while you eat. Another strategy is to put your fork down between bites. So, make a commitment to share a lunch each week with a colleague, or have a neighbor over for dinner one night a week. For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone. Replace unhealthy habits with new, healthy ones.Could you suggest or bring healthier snacks or beverages? Could you offer to take notes to distract your attention? Could you sit farther away from the food so it won’t be as easy to grab something? Could you plan ahead and eat a healthy snack before the meeting? In these situations, evaluate your options. For things I can’t avoid, can I do something differently that would be healthier? Obviously, you can’t avoid all situations that trigger your unhealthy eating habits, like staff meetings at work.For example, could you choose a different route to work to avoid stopping at a fast food restaurant on the way? Is there another place in the break room where you can sit so you’re not next to the vending machine? Is there anything I can do to avoid the cue or situation? This option works best for cues that don’t involve others.Ask yourself these questions for each “cue” you’ve circled:.Eventually you want a plan for as many eating cues as you can. While the Thanksgiving holiday may be a trigger to overeat, for now focus on cues you face more often. Circle the “cues” on your list that you face on a daily or weekly basis.Feeling bored or tired and thinking food might offer a pick-me-up.Swinging through your favorite drive-through every morning.Seeing a plate of doughnuts at the morning staff meeting.Sitting in the break room beside the vending machine.Walking past a candy dish on the counter.Having someone offer you a dish they made “just for you!”.Coming home after work and having no idea what’s for dinner.

Before or after a stressful meeting or situation at work.

Opening up the cabinet and seeing your favorite snack food.

Common triggers for eating when not hungry are: Often an environmental “cue”, or a particular emotional state, is what encourages eating for non-hunger reasons. Note how you are typically feeling at those times.

Create a list of “cues” by reviewing your food diary to become more aware of when and where you’re “triggered” to eat for reasons other than hunger.

These are good habits! Recognizing your successes will help encourage you to make more changes. Maybe you usually eat fruit for dessert, or you drink low-fat or fat-free milk. Don’t forget to pat yourself on the back for the things you’re doing right. Identify a few you’d like to work on improving first. Be sure you’ve identified all the triggers that cause you to engage in those habits.

Look at the unhealthy eating habits you’ve highlighted.

Skipping meals (or maybe just breakfast).

Eating while standing up (may lead to eating mindlessly or too quickly).

Common eating habits that can lead to weight gain are:

Highlight the habits on your list that may be leading you to overeat.

It’s good to note how you were feeling when you decided to eat, especially if you were eating when not hungry. For example, you might discover that you always seek a sweet snack to get you through the mid-afternoon energy slump. Write down the time of day you ate or drank the item.

Write down everything you eat and drink, including sugary drinks and alcohol. Keep a food and beverage diary for a few days. Create a list of your eating and drinking habits.