How to Break Bad Eating Habits Causing Weight Gain — Eat This Not That

No count how disciplined you might be about your sleep schedule or fitting in those good morning workouts, there ‘s no denying the fact you ‘ve maintained a few bad eating habits throughout your weight-loss journey. But willpower is n’t constantly to blame. It ‘s besides your brain ‘s demerit. You see, when you ‘ve trained your brain to do something, it ultimately becomes second nature. As a resultant role, your noggin basically shuts off when you undertake a habit—whether it ‘s brushing your teeth before bed or reaching for that mid-day soda—and it does n’t exert the like operate it would over more significant, new things. One of those important, newly things that it does seem to fight back against ? A completely refurbished diet.

And that ‘s one of the reasons why dropping those pounds is so difficult. Most weight-loss routines begin by changing your diet. But many of those diet changes much take excessively much willpower to sustain in the hanker term. so while you might lose burden initially, it can merely as well come right back .
So we ‘re here to help you stay on track and break all of those unhealthy eat habits. here are some of the most effective, science-backed strategies for how you can control your environment so you can break those waistline-destroying habits and start snacking chic once and for all .
Want to continue the life style pass ? Read up on these 200 Best weight Loss Tips .


Clean your kitchen

A study published in the journal Environment and Behavior found precisely being in a clutter, messy kitchen can cause us to eat more. How much more ? According to the discipline, 40 percentage ! Researchers gave snacks to 100 women, half of which were in a clean kitchen, and half of which were in a messy kitchen—strewn with chain mail, newspapers, and dirty dishes. Those in the messy kitchen consumed closely doubly as many calories from cookies as women in the tidy kitchen. And a separate, like discipline done in an position, found that people in the orderly room were more tend to choose a healthy nosh like an apple .
Eat This! Tip: Whether it ‘s your kitchen, a workplace desk, or even your bedroom, make certain you ‘re keeping the places in your life neat and tidy to keep yourself from unnecessarily snacking .
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Hide your vices

The foods that are easiest to reach for are the ones you ‘re most likely to take. A sketch conducted at Google ‘s New York agency found that placing M & Ms in opaque containers as opposed to glass ones and giving healthier snacks more outstanding shelf space curbed sugarcoat consumption by 3.1 million calories in equitable seven weeks. so what does that mean for your burden ? Well a discipline by Eat This, not That ! cartridge holder adviser Brian Wansink, film director of the Cornell Food and Brand Lab, might have the answer. After analyzing photograph of 200 kitchens, he found that women who have soda sitting on their countertops weigh an average of 26 pounds more, cereal an extra 20 pounds, and cookies about 8 pounds more. The lesson here is clear : clear junk food off your countertops to start losing weight and to make better choices .
Eat This! Tip: We know snacking is important to maintain a rev up metamorphosis, but that does n’t mean once-in-awhile treats should constantly be sitting on your desk. Keep any foods that might sabotage your goals out of sight .


Prioritize your produce

Simply reorganizing the most accessible foods in your pantry or which sit on your counter could translate into unplayful calorie savings. so after you remove the trash, replace it with a fruit bowling ball. You ‘re 70 percentage more likely to grab fruits and veggies over less healthy options if they ‘re readily available or correct in front man of you, according to more of Wansink ‘s research .
Eat This! Tip: Place bowl of fruits out on the counter and trade those cookie containers with chase desegregate, popcorn, or any of these healthy snacks. You can even keep washed and fix veggies like carrots, cucumbers, peppers, and catch peas with a bathtub of hummus in the front of the electric refrigerator so they are n’t overlooked .


Turn off the TV

Who knew : you do n’t good eat with your eyes, researchers say you besides eat with your ears ! A newfangled discipline, published in the journal Food Quality and Preference, tested how our perception of the sound of eating food affects our eating habits. They had two groups of participants consume crunchy foods, one with white-noise-producing headphones and the other without. These headphones were intended to mimic everyday behaviors of perturb eat, such as watching television receiver or listening to music while you eat. Participants who were distracted by white noise were less mindful of the good of the food, causing them to eat more than those who could hear the food they were eating .
Eat This! Tip: Turn off the television receiver ( or Netflix, for all you cord-cutters out there ) and lower the music during dinner. And if you ‘re out to dinner at a busy restaurant, possibly think about ordering something crunchy ! arsenic long as you can hear the food you are eating, it ‘ll make you mindful of the fact that you ‘re actually eating food. When you ‘re unaware, you basically forget that you ‘re eating, which can lead to an increase in food consumption .


Change your plate size

Small dinner plates Oh, but you decidedly eat with your eyes, besides. When you serve yourself on a bigger plate, food appears smaller, which can lead to over searching and overeating. Contrarily, smaller plates make food servings appear importantly larger, tricking your mind into thinking you ‘re about to consume more calories than you in truth are. In one study, campers who were given larger bowl served themselves and consumed 16 percentage more grain than those given smaller bowl. Plus, “ Starting little makes it less probable you will go for seconds, and forces you to check in once the plate is cleared before [ filling up again ], ” says Lisa Hayim, RD .
Eat This! Tip: Swapping dinner plates for salad plates will help you eat more reasonable portions, which can help the pounds fly off your frame ! Wansink ‘s research showed that just using a smaller plate could cut down on food served by 22 percentage .
RELATED: Learn how to fire up your metabolism and lose weight the bright way .


Switch to a smaller glass

Those sparkling crystal glasses look mighty ticket, but they might be influencing you to drink more than you should—which means you ‘ll end up consuming more nutrient-deficient calories. Another study by Wansink found that people automatically pour more liquid into short, wide glasses than in grandiloquent, skinny ones of the same volume .
Drink This! Tip: Just like you ‘ll hope to do with your body, swap your fat glasses out for lean glasses and you could cut alcohol or sugary drink consumption by 10 percent—which will surely do great things for your waistline—and health .


Use snack bags

Changing your environment besides means changing the part sizes of the foods you tend to reach for. “ Munching mindlessly straight out of a bag or box while you ‘re standing at the pantry deciding what you want to eat leads to overeating, ” advise The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT. “ Planning what you ‘re going to eat and sitting down to a predetermined part on a denture eliminates this trouble. ” It ‘s even scientifically rise ! In an experiment at the Cornell University food and brand lab, researchers gave study participants either a individual bag containing 100 Wheat Thins or four smaller bags holding 25 each, waited for the crunch to subside, then did a firecracker reckon. The count : Those given the elephantine bag consumed about 20 percentage more .
Eat This! Tip: Individually assign out the foods you tend to overeat ( and even the ones you do n’t ! ) to the recommended serve size. You can even write a reminder of how many calories are in each by using a eager beaver to write directly on the cup of tea ! Want more part control tips ? Check out our single composition, 18 Easy Ways to Control Portion Sizes.



In this day and age, your phone is deoxyadenosine monophosphate much a separate of your environment as it ‘s besides an elongation of your hand. And that ‘s not great news when you want to start eating healthy. As it turns out, scrolling through your social feeds is equitable as bad for your intestine as seeking out those trending treats themselves. A review published in the journal Brain and Cognition found that when we see “ food pornography, ” it exacerbates our desire for food through a channel of neural and physical responses called “ ocular crave. ” In other words, even if we ‘re not physically in need of food, our bodies will send a signal to our brains—via the hunger hormone ghrelin—that we want to eat .
Eat This! Tip: If you do n’t want to end up eating the like high-energy, belly-busting foods you see in your Insta tip, unfollow ! And start following accounts that highlight better-for-you choices : a study in Experimental Brain Research found that our brains do n’t become as alert in response to seeing photos of low-energy, healthy foods like veggies, so you wo n’t be encouraged to eat when you are n’t athirst. ( And you might be inspired for dinner belated ! )


Have a meal plan

variety might be the spice of biography, but it ‘s a habit-breaker. Plus, planning out what you ‘re going to make every night—the day of—can be a trouble. “ Because we make approximately 200 food choices each day, we get fatigued towards the conclusion of the day, ” comments Julieanna Hever, MS, RD, CPT. “ Meal planning is optimum to help you gain control of your overall food intake. ” That ‘s correct, it ‘s not bad newsworthiness if you ‘ve fallen into the substance abuse of buy, making, and eating the like foods every week. According to a surveil of millions of Britons, 60 percentage of adults eat the lapp dishes every workweek, and one in four adults even cooks the like meal on the same day. The cause ? About one in five people claim that if they have n’t planned anything in progress they are more dispose to fall back on a freeze pizza, chips, or take-out. And experts agree !
Eat This! Tip: Have a few go-to meals you eat on a coherent basis. That room, you can conserve your willpower for more crucial decisions. You can even sort meals onto specific days. Taco Tuesday, anyone ? Just make certain you ‘re packing plenty of colorful veggies into your meal plan, as eating the rainbow assures you ‘re getting an array of micronutrients. To get you started, check out our realistic Flat-Belly Meal Plan for a Healthy Week .


Adopt eating rituals

Family Enjoying Meal Around Table At Home Together Bad eating habits exert an impressionable charm on people who live in a non-patterned environment. And sometimes, we have no choice. When your problem requires you to fly to another state every couple of weeks, or your kids ‘ sports schedules are always up in the air, it can be hard to keep a consistent, daily schedule. That ‘s why experts believe it ‘s crucial to establish eating rituals. research suggests these rituals are a form of “ mindful eating, ” which have the power to make food more enjoyable, and may help prevent overeating. In one report, participants who were assigned to eat a chocolate cake in accord with a particular break and unwrap ritual found the candy much more enjoyable—and evening more flavorful—than a group who ate the stripe informally .
Eat This! Tip When you can, make an feat to sit at the table with your syndicate during meals. Or, always step away from your desk during lunch and seat in the parking lot. Removing yourself from work and other distractions and putting yourself in an environment that constantly means, “ It ‘s clock time to eat, ” will allow you to more mindfully focus on eat. That direction, you wo n’t be irrationally snacking while you ‘re on the sofa or blindly chowing down as you finish a project. That ‘s just one of the 21 Ways Your Job is Making You Fat .


Find your motivation

People frequently begin a diet for reasons early than for better health—whether it ‘s for an approaching class reunion, a beach vacation, or a syndicate marry. The emergence is that these short-run motivators come with finish lines ; once you cross it, your reasons for losing weight fade into the distance. Until you find a new rationality to drop the pounds, you become vulnerable to slipping back into old habits, and regaining the burden you fair lost. “ Researchers believe that reflecting on values can help maintain self-control in difficult situations, ” says Cheryl Forberg, RD, and dietician for the Biggest Loser. In fact, a holocene study revealed that when women who were infelicitous with their burden completed a erstwhile, 15-minute compose exercise about an crucial personal emergence, they went on to lose at least 3 pounds over a three-month time period while their counterparts who wrote about an unimportant subject gained 3 pounds .
Eat This! Tip To reap the benefits at home, Forberg suggests pulling out a journal, setting a timer and jotting down everything that ‘s important to you. “ Write as though no one else will read it. Come clean with what ‘s bugging you. It may surprise and enlighten you, ” adds Forberg .


Keep a stocked pantry

You ca n’t eat the things you do n’t have. And when you ‘re in a emergency on a busy night, it ‘s all besides easy to order take-out or estrus up a freeze pizza—that is, if that ‘s all you have in your kitchen. alternatively, read up on these 35 Healthy Foods Busy People Always Keep in Their Pantry so you can have the right build up blocks to craft healthy, slimming snacks and dishes that get you closer to your body goals .
Eat This! Tip Experts recommend keeping a smaller kind of foods in your house, because, adenine strange as it may seem, keeping your options limited avail ward off overeating. The cause ? Too many options zap your willpower—putting you at risk of indulging in those donuts your coworker brought in. At the same clock, kind is besides a necessity way to get all your full of life nutrients. So how a lot diverseness is adequate ? According to a Harvard study, women who regularly ate 16 or 17 items from a goodly number of foods had a 42 percentage lower risk of all-cause death compared to women who ate fewer than nine of the foods on that list .


Pick up a hobby

Bad eating habits and choices can be caused by something a bare as boredom. When you ‘re bored you actually lose your ability to make fresh food choices. alternatively, you become an “ emotional eater : ” making the wrong food choices and eating much more of those fattening foods than you normally would, according to a new study in the Journal of Health Psychology. In fact, “ Because I ‘m bored ” ( as opposed to “ I ‘m athirst ” ) is one of the top reasons people give when they ‘re asked about their emotions before they eat. Rebecca Lewis, RD, says, “ Adults will reach for ‘guilty ‘ pleasures that they think will give them a hike. alternatively, take a five-minute walk, call a supporter, or try some deep breathe. ” Or better yet, develop a go-to avocation you can enjoy whenever those “ boredom ” feelings come on .
Eat This! Tip: You feel bored when you are dissatisfied, restless, and unchallenged, according to a cogitation in Frontiers in Psychology. The best way to beat boredom is to find something to do that is purposeful and challenging, like gardening, drawing, scrapbooking, knitting, writing, reading, or hiking. Pick something that is right field for you .


Cook at home

fast food restaurants have designed their restaurants to entice you to eat more—from the fake smells to the colors of their logo. It ‘s just one of the 20 Things Fast Food Restaurants Do n’t Want You To Know. many companies use scandalmongering and loss in their logo ( think : Pizza Hut, In-N-Out Burger, Wendy ‘s, and McDonald ‘s ). These hues have been proven to grab consumers ‘ attention, provoke appetite, and even increase the speed in which we eat, say University of Rochester scholars. To keep your appetite in check, drive directly thru the park draw and cook at base. corrode in restaurants normally means less individual see over ingredients and cooking methods, american samoa well as larger dowry sizes. On the other hand, Johns Hopkins researchers found that people who frequently cook meals at home consume closely 200 fewer calories than those who cook less .
Eat This! Tip: Start by packing your lunch every day. In a study published in the Journal of the Academy of Nutrition and Dietetics, women who went out to lunch once a week or more miss five pounds less than those who brought lunches from home. To help you get started, here are the 51 Most popular lunch Items—Ranked !


Get plenty of sleep

Get out of your bad habits by taking a trip to dreamland ! Yes, getting some closed center counts as changing your environment. That ‘s because many of us who are constantly craving those sugar-, fat-, and carb-laden treats can blame those late nights at the function. A elementary switch from a desk to your comfy bed can give you the energy and enhance proper mental functioning so you can exert willpower when necessary. “ Studies have found that the less sleep we get, the more apt we are to crave foods that we believe will give us energy, ” says Kaufman, MS, RD, CDN a New York City-based Registered Dietitian. “ I constantly recommend about seven hours of shut-eye to my patients to help keep cravings at bay, ” she continues.

Eat This! Tip: What ‘s the foolproof way to stop cravings ? Get some shut eye ! To make it easier, turn off the lights earlier in the night. According to a cogitation in the american Journal of Epidemiology, exposure to light at night does n’t good interrupt your chances of a great night ‘s rest, it may besides result in weight amplification. Study subjects who slept in the dark rooms were 21 percentage less likely to be corpulent than those sleeping in the lightest rooms.

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Category : Healthy