4 Sneaky Reasons for Bad Eating Habits (and How to Drop Them)
Updated May 16, 2023.
Eating habits significantly impact our overall health, with some behaviors promoting wellness and others hindering it. For instance, snacking on fruits is generally beneficial, whereas habitually treating oneself to dessert as a reward can lead to unfavorable health outcomes.
While it may be tempting to make abrupt changes, such as starting a crash diet to lose weight quickly, these modifications often prove unsustainable, leading to rebound weight gain. So how can we effectively break unhealthy eating habits?
The first step towards eating healthier is assessing your current habits and identifying which ones are harmful.
4 Reasons for Bad Eating Habits
- Skipping Breakfast
- Eating Late at Night
- Mindless Snacking
- Overeating
1. Skipping Breakfast
In the quest to lose weight, it may seem sensible to skip breakfast to reduce calorie intake.
But is skipping breakfast bad for weight loss?
There are multiple reasons why skipping breakfast works against achieving weight loss goals.
Skipping breakfast can make high-fat, high-carbohydrate foods more appealing, as these are perceived to be more satiating. Additionally, the lack of morning food in the morning can lead to mood changes and reduced energy, potentially diminishing motivation to engage in planned weight loss or fitness activities.
Did you know?
People who routinely skip breakfast may experience heightened hunger, leading to overeating later in the day. This pattern could result in prolonged grazing or consuming larger portions at lunch and dinner.
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What To Do Instead:
Instead of reaching for pastries or sugary donuts, opt for a nutritious breakfast to maintain steady blood sugar and blood pressure levels. This can also help stave off hunger later in the day, promoting weight loss.
Here are some healthy breakfast ideas:
- Avocado wholewheat toast
- Scrambled eggs with spinach
- Hummus and vegetables
- Oatmeal
- Greek yogourt
» Find out the benefits of a faster metabolism
2. Eating Late at Night
Many of us indulge in late-night snacks while working late or binge-watching our favorite shows. While occasional indulgences are acceptable, frequent late-night eating can lead to weight gain, acid reflux, and spikes in blood sugar and blood pressure levels.
Consider why you eat late. Factors such as fatigue, stress, or boredom can trigger cravings for high-calorie foods.
Ideally, aim to have your last meal of the day approximately three hours before bedtime, allowing your body sufficient time to digest the food.
What To Do Instead:
Ensure a nutritious breakfast and a satisfying lunch, including healthy fats, to help curb your nighttime appetite. If you find yourself exceptionally hungry late at night, opt for small portions of nutritious foods like cherries, bananas, a protein smoothie, or multigrain crackers with cheese.
3. Mindless Snacking
Is snacking bad for you?
Not necessarily. Responsible snacking—having a pre-determined quantity of healthy foods like a handful of nuts or a boiled egg—can actually aid in managing hunger and preventing overeating at subsequent meals.
The real problem is mindless snacking, wherein one consumes snacks without conscious awareness. This practice can disrupt digestion, and high-sugar snacks can increase your blood sugar, impeding fat burning.
What To Do Instead:
- Pay attention to your hunger cues. Are you really hungry, or are feeling bored, stressed, or tired?
- Eat every 3-4 hours. Don't allow yourself to get too hungry.
- Make sure to choose nutritious, non-sugary, low-calorie snacks
- Focus on the food you eat. Limit or eliminate distractions such as watching tv, or scrolling through social media while eating your food.
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4. Overeating
Overeating, as one might expect, can lead to unwelcome weight gains and subsequent health issues, such as an increased risk of diabetes and other metabolic disorders. Additionally, overeating can cause indigestion and feelings of nausea.
Consider the potential reasons behind your tendency to overeat. High-fat, salty, or sugary foods trigger the release of dopamine, a feel-good hormone, activating pleasure centers in your brain. If you associate specific foods with pleasure, this can disrupt your hunger regulation and induce cravings.
What To Do Instead:
Preplan and portion out indulgent foods. Focus on what you're eating and savor each bite. Reflect on what prompts you to overeat. Are you feeling anxious? Are you using comfort food to numb your emotions? If anxiety triggers overeating, consider other coping strategies like exercise, meditation, or journaling.
Challenge:
For one week, try incorporating one of our suggested healthy breakfast options into your daily routine. Notice any changes in your energy levels or hunger throughout the day. If it works out for you, try adding another.
Steering Towards Healthier Eating Habits
Once you identify bad eating habits and the reasons behind them, you can work on correcting them.
Regular exercise coupled with healthy eating helps control appetite, support weight loss, and promote a healthier lifestyle. No matter how busy you are, even a quick exercise routine like TDC's 7-minute workout, designed using sprint interval training (SIT) workouts, can be easily incorporated into your daily routine. This low-impact routine is ideal for those seeking a manageable start to a healthier lifestyle.
