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Top 10 Healthy Eating Habits

I have read so many diet and exercise book that I could write my own. The funny thing is, how many times they contradict each other. One tells you to eat 5-6 small meals a day, and another tells you to eat 3 well balanced meals with absolutely NO snacking.

It can get confusing!

I have SIX times put on pregnancy weight and FIVE times lost it. I have recommitted myself to doing it again.

These are the habits that I have found to be the most helpful and effective in dropping unwanted pounds and keeping them off…

  1. Get rid of temptation.If you know that chocolate cake donuts or chips or (fill in the blank) are your go-to treat, give them away and DO NOT buy them again. If you don’t have it, you can’t eat it.
  2. Don’t shop hungry. This is especially true if you are pregnant! If you (or any shopping companions) are hungry while shopping  you are more likely to grab quick snacks, junk food, candy, or processed foods. Anything that looks good will end up in the cart.
  3. Look at the ingredients.There are lots of rules about ingredients – what to avoid or look for. I simply see how many there are listed. More than five usually means it is a “food-like substance” and not actual food.
  4. Turn off the TV and sit down at the table. Make eating with family the entertainment. With the TV on, you are more likely to eat more because your eating is mindless. Even if you are eating alone, get a plate and a drink of water and sit at the table. This tells the brain that you are eating. Grazing from the pantry and refrigerator (even if you eat the same amount) leaves you unsatisfied and unsure of what you have eaten.
  5. Eat on time. If you let yourself get too hungry, you are more likely to eat more. Or you will snack on “little” things and the calories will add up.
  6. Say a blessing of thanks before each meal. Take a moment to thank God for the food on the table. This helps you remember to be grateful for what you have and not take for granted the blessing of your body and the ability to nourish it.
  7. Know portion size.Learn what is a “serving” of each food. If you are counting calories, it is important to be accurate.
  8. Eat 3-4 veggies or fruits at each meal. Fruits and veggies really are the best fuel for your body. You plate should be 50-75% veggies and fruit (more veggies than fruit). If you do snack, pick a veggie or fruit.                        
  9. Don’t drink your calories.I usually stick with water. If I drink my calories, I end up hungry and the eat more than I should.
  10. Skip the bread. Yes, the breadsticks at the Olive Garden are SO yummy, but bread is basically simple sugars with a Fast Pass to tummy fat.

Bonus!!!

***Don’t reward yourself with food. You are not a puppy. Don’t give yourself treats for good behavior. (example: If you run 3 miles, you can have ice cream.) You don’t want to train your brain to associate one leading to the other because that will form habits. If you are going to splurge, don’t justify or rationalize. Don’t hate yourself or punish yourself. Eat a little. Enjoy it. Move on.

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