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5 Habits that are Hurting your Diet Decisions

Food can be stressful, especially if you're trying to make body composition changes. Sometimes, though, there are things were doing that we dont even realize were doing that is causing us to eat more, and less healthy, than we think we are. 

Such as

5. Do you eat standing up?

A dietician friend of mine once asked me if I ate standing up? I was confused what she meant. I laughed and said, No, I sit down like a normal person.

What she actually meant was, when people cook they tend to munch on food as they cook. Often this is because youre already hungry as youre cooking, so its tempting to graze away as youre stirring. Then you sit down and eat the appropriate amount on a plate; however, youve already consumed a couple hundred calories (or more) snacking before the meal.

Solution: If youre going to snack while youre cooking, munch on raw veggies. And if youre doing a big food prep day, dont food prep when youre hungry! 

4. Do you shop hungry?

Same goes for shopping. We all know shopping hungry leads to poor choicesthings we didnt intend to buy, but our HANGRY belly gets the worst of us and we fill our carts with less-than-ideal foods.

Solution: Shop after youve eaten a meal. Or order your groceries online if youre susceptible to being an impulse buyer.

3. Do you speed eat?

Eating fast leads to wanting to eat more, because you chewed so fast you barely tasted your food and you want the meal to last longer. Not only that, when you eat fast, it takes longer to realize youre full: You go from being hungry and devouring too much food, and then 10 minutes later you realize you over consumed. 

Eating slowly, on the other hand, will allow you to assess your body more appropriately, enjoying every bite. Youre also more likely to stop when youre truly 80 percent full instead of stuffing yourself to the brim.

Solution: If youre not sure how fast you eat, time your next meal: Aim for it to take 15 to 20 minutes.

2. Do you plan your day/week?

We have talked about this before, but not having a plan for lunch or dinner often leads to poor choices. You get home, youre tired, its getting late, and you still havent thought about, let alone meal prepped, your dinner. So you open the fridge and eat deli meat and a bag of chips and salsa. Or you order crap Chinese food and feel terrible the rest of the night. 

Solution: Food prep ahead of time.

1. Do you wait until youre famished?

This is a common one I see. You arent organized enough to pack a healthy snack, you stay late at work, and suddenly youre beyond hungry. At that point, all sense of nutrition gets thrown out the window. You get desperate for food, and all you can think about is eating the biggest feast of your life. No bueno. Of course what happens next is bad choices, turbo-speed shovel eating, and then overconsumption. Triple no bueno.

Solution: Food prep and pack snacks ahead of time. Keep some nuts in your bag at all timeshealthy fats that satiate hunger quickly.

When it comes to diet, changing seemingly small, unhealthy habits go a long way to helping create big change.