HABITS

Creating new habits can be VERY difficult! However, you set off on this journey to be a better version of yourself and because you weren’t happy with your current lifestyle.

How do habits develop? Most of our habits develop from childhood and our surrounding environment. Ever go get drinks with a group of buddies that you specifically know you’ll have one too many drinks with? What about when you were a kid? Was food ever a reward? How many kids get an “A” on a math test and you’re rewarded with some ice cream? There is nothing wrong with using food as a celebration every once in a while. However, we often get into a habit of making food the main focus of our celebrations.

Have you ever had a day when things seem to be going well nutritionally and you feel like you’re in the groove and then life happens (ex. COVID-19/forgetting your lunch/argument with your spouse). You automatically want to go for the food that provides you comfort or for that glass of wine/beer at the end of a long day. That, my friend, is a habit. Next time you find yourself stressed I want you to ask yourself “if I have this pint of Ben & Jerry’s ice cream will my problems go away?”. Grabbing these foods just pushes you further away from your goals and brings up more unwanted feelings of guilt for not sticking to your plan.

Here are some examples of eating habits that people often develop.

1. The pressure to eat a certain meal or type of food. Ever go to your Grandparents and you “have to” overeat on pasta, bread, and cookies. *Here is a tip - eat smaller portions and skip out on the dessert if you have pasta!*

2. Labeling foods as good vs. bad.

3. Using food as a source of comfort after a bad day or feeling sick.

4. Celebrating with food.

5. Using food to get yourself or someone else to calm down or create a distraction.

6. Treat (cheat) days/nights.

7. Sneaking food around others and eating it quickly.

How do we improve on these habits? Making new habits is A LOT OF WORK. We have to hold ourselves accountable and be consistent.

In order to create new habits, we often think that we need to change 3,000 things at once, but that is not the case! It will only lead to stress, frustration, and you won’t be successful. Making one small change will help in developing better habits. Becoming aware when the habit is taking place, who you are with, and why it is happening is a KEY starting point. We are so accustomed to our habits that we don’t even know they are happening. Once you become more aware of how frequently you act on our habits then you’ll be able to make effective changes. If this isn’t a motivator to you then think of the habits you are instilling on your children (if you have them). Children model behavior.

Here are some tools you can implement in order to help create better habits around eating.

1. No screens while eating. When we eat while we are distracted it can really distract us on our natural hunger cues (i.e. when we are full or still hungry).

2. Don’t force healthy food choices. Just having a variety of fruits and veggies present (especially around kids) will allow you and whomever you live with the choice to eat the fruit/veggie that they like.

3. SLOW DOWN when eating. We as humans are constantly in a rush to go through life. Take a moment to sit down, be away from distractions, and actually enjoy the food you are eating.

4. Try not to use food as a form of punishment or a reward. Instead of using food as a reward try something else like getting a new book!

5. Treat food as fuel for your body so it runs and functions properly!

6. Hold yourself accountable. Be the person you want to be. Don’t look for the “easy way” out.

I hope this provides you with more insight into habits that you have developed throughout your life and can help create better ones for your future.