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Breaking Bad Eating Habits

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Mindless-eating5 bad eating habits to break now :

1. Eating with TV on. We can also expand this to eating in front of the computer, playing video games, screen time in general. When you are focusing on something else other than eating, mindless eating habits begin to take over. You lose the stomach-to-brain signals that occur when you are hungry and when you begin to feel full. I had one mother tell me that her child would have their eyes glued to the TV the entire time while eating dinner. He would always devour everything that was on the plate regardless if it was a small or large portion size. When he was instructed to eat with the TV off, he did a much better job at listening to internal hunger cues and was able to stop eating once he was full with a meal vs. consuming everything that was on the plate.

2. Eating in private. This one doesn’t necessarily apply to everyone but may be more focused to someone who struggles with eating unhealthy foods in front of others. Many individuals eat in private for the fear of being judged on what they’re eating. Eating in private can lead to binge episodes where a large quantity of food is consumed in a very short period of time or food is consumed well beyond the point of feeling full.

3. Eating while standing. In addition to eating for health and wellness, eating should also be a pleasurable experience. Savoring the bites of tasty foods and eating slower can not only increase the joy of eating, it can also help the body pay more attention to internal cues of hunger and fullness better. Often, when people are eating while standing, it’s because they are distracted with other activities at the time. Again, these habits can lead to mindless eating behaviors.

4. Eating your biggest meal at dinner. It is very much part of our culture to save the biggest meal for our last meal of the day. Most people consume dinner a few hours before bedtime and often our nighttime activities after dinner involve watching TV, reading and relaxing in bed. These are all activities that require little movement and physical activity. This is actually a popular area of research and scientists have found in some studies that women were able to lose more weight by consuming more calories earlier in the day vs. later in the day, when following a calorie-controlled meal plan.              

images5. Skipping meals/snacks. Skipping meals is also very popular in our American culture. Missing meals and even snacks is a sure-fire way to decrease one’s metabolism. This can cause someone to always feel tired and sluggish and can make weight loss very difficult. Breakfast is the most common skipped meal among children and adults. Often, many are not hungry in the mornings because they have spent a lifetime of skipping breakfast and thus their metabolism is much lower than what its potential could be. A sign of a slow metabolism can be a reduced appetite, especially in the morning. While there has been some research showing the possible benefits of short-term fasting (i.e. skipping one breakfast a week), these findings are still in their infancy and are found under specific conditions vs. sporadic meal skipping like most people experience.


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