It’s no secret that we live in a world where food advertisements surround us, and it can be hard to resist the temptation of unhealthy foods. But with a few simple steps, you can make small changes that will lead to significant results.
Having a positive body image means making healthy eating habits a priority in your life. You don’t need to be pressured into becoming a size zero at the expense of your physical and mental health.
With the proper eating habits and mindset, you can stay healthy and enjoy the food you eat. Here are some tips to help you get started:
Don’t skip breakfast – this is one rule that won’t break your diet!
Studies show people who eat breakfast regularly have lower BMIs than those who don’t. And besides staving off hunger, later on, it provides energy and makes us more alert. Eating a nutritious breakfast doesn’t mean you have to slave over a stove for hours. There are plenty of healthy and easily-prepared options, like oatmeal, eggs, or fruit.
The easiest ones you can prepare for your family include Greek yogurt with fruit and a dollop of honey; Omelet with vegetables; Whole-grain toast with peanut butter or jam; and Banana pancakes.
Eat mindfully
This means paying attention to what you’re eating and how you feel when you eat. Are you eating because you’re starving, or are you eating out of habit or boredom?
When you’re mindful, you’ll be more likely to choose healthy foods and eat in moderation. Plus, it’s a great way to appreciate your food and savor the flavors. People who practice mindful eating often have a better relationship with food.
Avoid processed foods
Processed foods are often high in sugar, unhealthy fats, and sodium. Not only do they lack nutritional value, but they can also cause weight gain.
Some of the worst processed foods are convenient foods like frozen dinners, processed meats like bacon and deli meats, “diet” foods filled with chemicals, candy/sweets including canned fruit packed in syrup or high fructose corn syrup.
A simple way to avoid processed foods is to follow a plant-based diet. A plant-based diet can help you lose weight and keep it off because the fiber in plant foods keeps you fuller for longer.
Avoid sugary drinks and alcoholic beverages.
Try to cook your meals using whole, unprocessed ingredients whenever you can. This way, you’ll know exactly what you’re putting into your body.
Also, steer clear of soda, alcohol, fruit juice, and sports drinks. Sugary drinks are filled with empty calories that can cause weight gain. Studies show that sugary drinks are the primary source of added sugar in our diets.
Try making healthier versions at home if you can’t give them up cold turkey. For example, instead of soda, mix fizzy water with fruit juice or mint leaves.
Make sure you’re getting enough protein.
Protein is essential for keeping us feeling full and energized. It’s vital if you’re trying to lose weight or maintain a healthy weight.
Good protein sources include lean meats, fish, beans and legumes, nuts, and seeds.
Even if you’re a vegetarian or vegan, you can get all the protein you need by eating various plant-based foods.
Don’t be obsessed with celebrities and models who are thin.
Celebrity endorsements are meant to sell products, not influence your health decisions. Remember that the goal is to be healthy and happy, not rich or famous.
If you see their flat abs and curvy figures as a standard that you should be striving toward, it can lead to unhealthy eating habits and even eating disorders. Follow people whose healthy lifestyles inspire you instead of seeing celebrities as role models. Whether online or in real life, this will help you stick to your goals and develop better relationships with food.
In America alone, eating disorders are the third leading cause of hospitalization for teens. Common problems include anorexia nervosa, bulimia nervosa, and binge eating disorder. Individuals with the issues go to counseling and are prescribed an eating disorder recovery plan by their doctor or therapist.
They are slowly reintroduced to eating, usually “normal” servings, meals, and snacks. They are also taught to appreciate food and the nourishment it gives the body.
It’s not all about dieting.
Dieting can cause unhealthy weight loss, or even worse – no weight loss at all. Studies show that crash diets are ineffective and harmful to your health.
Even if you’re thin, crash dieting could lead to nutrient deficiencies or other health problems later on. Instead of going on a diet, focus on developing healthy eating habits that you can continue to practice for the rest of your life.
There isn’t one perfect way to do things regarding healthy eating habits. What works for one person might not work for another. The important thing is to find what works for you and stick with it. These tips are an excellent place to start.
