We are living in times where we tend to struggle with our good food eating habits and end up eating poorly as a result. Poor nutrition can lead to stress and fatigue, reducing our ability to be productive in our daily lives. It may also lead to other health complications such as obesity and high blood pressure increasing the risk of lifestyle diseases such as diabetes or hypertension. These five steps can put you on the path to eating right and living a healthy lifestyle going forward.
1.Review your eating habits
Take note of food habits that see you consume extra calories. It is a lot more to correct these habits once you have identified them. Avoid fast food restaurants that usually have unhealthy menus rich in trans fats from cooking oil. Fill your diet with highly nutritious foods such as fruit and vegetables to beat those hunger pangs.
2.Observe the 20 minute meal rule
It takes 20 minutes for the belly to communicate to the brain that it is full. It is therefore recommended that you stop having quick meals whilst standing. At meal times, have a seat and , give yourself at least half an hour to finish your food. You not only ensure that you eat just enough food but you also get a chance to relax and take a break.
Chewing your food slowly helps break down the food in your mouth, easing the digestive system’s work when it comes to further breaking down the food. Chewing slowly also enables you enjoy your meal to the fullest. You will feel full quicker and that means that you eat lesser quantities of food.
4.Don’t skip your breakfast
Breakfast is that one meal of the day where you can safely eat large amounts of food in the knowledge that it does good for you. This is because eating a hearty, healthy breakfast reduces hunger throughout the day, decreasing the likelihood of overeating and making poor food choices as the day wears on.
Multiple findings from health and diet experts state that it is beneficial to eat your supper somewhere between 7pm and 8pm . This enables you to go to sleep on a light stomach, thus giving you the opportunity to wake up rested and hungry for breakfast. Going to sleep without food awaiting digestion in your stomach keeps your body’s metabolism in a fat-burning state. Late meals can cause restless sleep and indigestion too.
Food requires time to properly digest before bedtime. When you eat supper early, it allows your body the time to digest food properly and keep the acidic contents of the stomach rising back up into your esophagus.
An early supper also leads to better weight control. There are chances that you will overeat in response to intense hunger from delayed eating. It becomes worse when you miss breakfast and wait all day for dinner. In that case, the body responds by storing insulin and raises the risk of body fat storage.
Benefits of eating right
Once you embrace these habits and start eating right, you stand to benefit in various ways. Some of these benefits are listed below.
You get to better manage your weight
Eating a balanced, calorie-managed diet can also help control weight. When you start the day with a healthy breakfast, you avoid becoming overly hungry later, which could send you running to get fast food before lunch.
Your mood will improve
Eating a healthy diet as well as exercising can lead to a better physique. You end up feeling good about your appearance, thus boosting your confidence and self-esteem. Short-term benefits of exercise include decreased stress and improved cognitive function.
You feel strong and energized
Poor eating habits often result in lethargy, irritability and mood swings as mentioned in the point above. A balanced diet and regular meal regime enables your body receive the fuel it needs to manage your energy levels.
Bad habits are hard to break, but once you embrace a regular and healthy meal regime, you won’t regret this decision.
Healthy habits, inclusive of meal regimes, reduce the risk of certain diseases, improve your physical appearance and mental health, and give your energy level a much needed boost.
Always bear in mind the fact that you will not change your mindset and behavior overnight, so be patient and take it one day at a time.