2023-07-29 05:00:00
Written by Nahair Abdel Nabi, Saturday, July 29, 2023, 08:00 AM
When it comes to eating, everyone has different habits. Some of us enjoy three meals a day, while some of us prefer to enjoy snacks and small meals spread out throughout the day.
In addition, we also have to compete with the demands of our daily lives that affect our meals. You might work two jobs and take care of the kids when you get home. Maybe you have a fixed schedule some days, but other days, you have an unpredictable schedule.
And according to what was mentioned by the health site, these situations will affect the way we eat, and at times, they will push us to choose bad eating habits. This can include eating close to bedtime, skipping meals, eating too quickly, mindless eating, or stressful eating
Learn how these habits affect your health and some suggestions for managing them.
Eating near bedtime
Eating too close to bedtime can affect your natural sleep cycle by decreasing the amount of rest you get. This has been linked to unwanted weight gain, increased blood pressure and an increased risk of heart disease.
Things to try instead:
Eat regarding 2-3 hours before bed.
If you’re making meals too close to bedtime due to your schedule, look for recipes that allow you to put together your meal quickly. Using pre-cut vegetables or frozen cooked rice, for example, can cut down on meal prep time.
If you find yourself hungry once more following dinner, choose a lighter meal like yogurt or a piece of fruit.
If you are not able to eat a full meal 2-3 hours before your bedtime and need to eat before your bedtime, try a smaller snack instead.
Avoid meals
Missed meals can affect your mood as your blood sugar may start to drop. You may feel tired, have difficulty concentrating, or feel dizzy and irritable. In addition, it may make you more likely to overeat at your next meal or increase your cravings for foods high in fat and sugar because you feel so hungry.
Things to try instead:
Meal planning can come in handy when you don’t have time to cook for yourself every day. There are different ways to prepare meals – it doesn’t have to be done all in one day throughout the week. You can make a grain and protein (chicken and rice, for example) and throughout the week add different seasonings for some variety. Using pre-cut vegetables or frozen vegetables can reduce the time it takes to prepare and cook food.
If you don’t have time for a full meal, another option is to eat a supplement or a variety of nutritious snacks throughout the day. This might include applesauce and peanut butter, dips like hummus or guacamole with veggies, cheese, a hard-boiled egg with carrot sticks, or yogurt and berries.
Eating too quickly
Eating quickly makes it difficult to know when you’re full. This can lead to overeating, indigestion, heartburn, and unwanted weight gain.
Things to try instead:
Use smaller utensils for smaller bites (such as a dessert fork or spoon) and leave your utensils between bites.
Sip a calorie-free beverage, such as water, sparkling water, or unsweetened tea, between each bite.
When possible, eating with others, relaxing, and having a conversation regarding a meal can help slow your eating.
Eating and stress
Stress eating can lead to overeating, specifically eating more processed foods that contain high levels of fat, sugar, or salt. In the long term, stress eating can increase your risk of chronic diseases such as diabetes. or heart disease.
Things to try instead:
Keep healthy snacks on hand, such as fresh fruit, carrots, hummus or nuts. Reach for those instead when you feel the urge to eat.
Before eating that snack, take a few minutes to breathe deeply. Then reassess whether you feel a normal hunger cue or if it’s affected by stress.
Another approach is to try to reduce the eating that causes stress by finding what triggers it (such as specific situations or feelings). You can then practice coping techniques such as meditation, exercise, or reaching out to friends, family, or a therapist to help manage stress.
When making changes to your eating habits, it’s important to be patient and kind to yourself. An incremental approach will reduce the stress of trying to change too quickly and will minimize setbacks in your journey.
If you experience a setback, it is not a sign of failure. Everyone’s path to change is different. Everyone faces challenges that require different approaches. Trying different things is a great way to learn more regarding yourself and what works for you.
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