30 Aug 2021
Healthy eating habits that can pay off big time.
When it comes to eating habits every little thing you do on a daily basis adds up and in the end, you are faced with the consequences of your actions. The healthy eating habits you are going to read about might seem insignificant at first glance, however, if you remain consistent they can pay off big time and add years to your life span.
So without further ado, let’s see what changes you can make in your daily routine that won’t cause major inconvenience but will bring major benefits.
The most important meal of the day.
Breakfast isn’t called that for no reason. It has been proven through scientific research that it is easier to lose weight and to keep it off if you get into a habit of eating breakfast. If you are already eating breakfast in the morning then try eating the same breakfast for several consecutive days because that might also speed up the weight loss (if that is what you are after). Eggs have been proven to be the most filling breakfast food, however, oatmeal and whole wheat bread with peanut butter are also great alternatives.
Turn the lights on when you eat.
The research concluded that people who eat their food in a well-lit space consume approximately 40% fewer calories than those who don’t. People who eat with lights on also tend to make healthier food choices. “Why is that?” you might ask. Well, apparently when we can actually see what we are eating it makes us more alert and eat more mindfully, as well as eat more slowly. It is as if our own brain is shaming us into making better food choices and we listen to it because we do not have the cloak of darkness to hide under.
Switch to smaller plates.
Have you ever been to a fancy restaurant and seen them serve you a tiny amount of food on a plate the size of a UFO? Well, that happens because restaurant owners know about the psychological trick related to plate sizes. Apparently, if we eat from large plates our brain is tricked into believing that we have not had enough food so we order more at a restaurant. However, at home, you must do the reverse.
Scientific studies have demonstrated that people tend to eat less when they use smaller plates that look full. So store the large dinner plates in the back of the cupboard and try eating all of your meals from salad plates or small bowls.
Yogurt is a healthy snack.
If you want to lose weight and become healthier but get hungry between breakfast and lunch or lunch and dinner then reach for a cup of yogurt instead of grabbing those potato chips. A study conducted by Harvard University recently identified yogurt as one of the top foods that promote weight loss.
Firstly, it is high in protein which helps you feel full. And secondly, yogurt is very versatile; you can add almost anything to it to add some flavor (berries, fruit, seeds, nuts, oats, the possibilities are almost endless) just don’t add any sugar and you’ve got yourself a healthy snack.
Plan your meals for the week ahead of time if you can and don’t go shopping on an empty stomach. If you feel hungry at the supermarket then you are much more likely to make bad choices and fill up your shopping cart with high-carb food.
Also, divide your shopping cart into two parts and place only produce in the front half (either frozen or fresh) and reserve the back half for other groceries. This imaginary line in your cart will make you buy more healthy fruits and vegetables than you would have otherwise.
Tap your toes.
Yes, you have heard me right; tapping your toes is actually beneficial for your health. Don’t believe me? Well, maybe you will believe the researchers at the University of Missouri who discovered that people who spend a large portion of the day sitting can reduce the damage to their arteries by tapping their feet. The researchers compared the feet of the “tappers” with the feet of those who didn’t move at all and discovered that in the first group the blood flow was better than in the second one.
Of course, actually getting up and doing some exercise is the best option, but if you have to sit at a desk for about eight hours a day then tapping your toes is better than nothing at all.
Wean yourself off sugar.
We all know that we need to consume less sugar however when it comes to actually doing it many people tend to just quit cold turkey which might feel like a punishment and typically they go back to eating sugar rather quickly.
Don’t worry, Rome wasn’t built in a day. Instead of cutting out all sugary treats from your life at once why not try to slowly but surely phase them out. Maybe tomorrow instead of putting three teaspoons of sugar in your coffee put two in, once you adjust to the taste the following week you can put in just one teaspoon, you get the idea.
In the end, if you implement these healthy tips into your daily routine and remain consistent soon you will not even notice that you are doing it. They will become second nature to you and they will keep paying dividends for years and decades to come.