Modifying Your Behaviors Related to Food
Our success in weight loss, and fitness are hinged on your food consumption, and a lot of the habits we possess require a heightened awareness, increased effort, and discipline. Below are some things you can do to modify your food behaviors. Check them out.
Shop for food only when you’re not hungry.
Avoid buying problem foods- that is. foods that you may have difficulty eating in moderate amounts
Avoid purchasing high-fat, high-sugar food from vending machines and convenience stores.
Avoid feelings of deprivation by eating small, regular meals throughout the day.
Eat only at set times in one location. Do not eat while studying, working, driving, watching television and so forth.
Always use appropriate utensils.
Eat mindfully, savoring aromas, tastes, and textures of food.
Slow down while eating. Chew food slowly, taking at least 20 minutes to eat a full meal.
Stop at once if you begin to feel full. Leave food on your plate or store it for next meal.
Keep a food log. Try to identify social or emotional cues that cause you to over eat. Then strategize about nonfood-related ways to cope, such as phoning a friend.
Save high calorie, high fat snack foods for occasional treats.
Whether at home or dining out, share food with others.
Prepare healthy snacks to take along with you, so that you won’t be tempted by foods from the vending machines, fast- food restaurants, and so forth.
Don’t punish yourself for deviation from your plan. Everyone makes mistakes, but don’t focus on past decisions rather you should plan out future decisions by setting goals.
Manore Melinda. Thompson, Janice. 2015. Nutrition An Applied Approach. Pg. 418