Sugar, salt, and fat make junk food delicious BUT undermines our immune systems!
It’s so easy to get caught in the trap. Just look around at the chronic disease obesity and all around you. It is more important than ever to get control of your health, your body, and your immune system not just because of the way you look but more importantly the way that you feel. Underlying health conditions like obesity, heart disease, and diabetes have emerged as key factors in in COVID-19 deaths alone. Among the fatalities 76.1 percent had high blood pressure, 35.5 percent had diabetes, and 33 percent had heart disease. One study revealed that among the 18 – 49-year-olds hospitalized due to COVID-19, obesity was the most prevalent underlying condition, just ahead of hypertension.
Chronic conditions like Type 2 diabetes, heart disease, and obesity have a lot in common, including the fact that they’re often caused by poor diet. What goes into your mouth is one of the only things you have control over AND EVERYTHING COUNTS. Processed foods, junk foods, and soft drinks are key culprits in the rise of these and other chronic diseases, and they have a key role to play in COVID-19 deaths.
There are many factors that play a role in your hunger:
- Your genes
- Learned behaviors
- Social cues
- Your hormones
- Environmental factors
Your Habits Can Shape Your Hunger
It is hard, but it is important to avoid bad eating habits. One of the first steps to eating healthy is breaking some eating habits that severely hinder your progress. Start by addressing these issues:
- Binge eating. It’s easy to do. Eating large amounts of food is something everyone has done at least once in their life, but it should be avoided, or it can undo all healthy eating efforts.
- Emotional eating. Sometimes when your sad, angry, or stressed, you find comfort in your favorite snacks or food. This is an easy way to fall into a pattern of unhealthy eating. Remember emotions only last for a short time and finding healthier ways to deal with them will help you in many ways. Find other ways to deal with them such as journaling, walking, or stretching.
- Eating late. Dinner should typically be the last meal of the day aside from a small snack. Many people eat constantly after dinner and that can cause them to consume a high number of calories just before bed. It does not even matter if it is healthy food that you are consuming.
Practice Mindful Eating
Sometimes you eat out of boredom, because it is the social norm or because something you like is in front of you. You may eat a lot more because you are distracted by a movie, by your phone, by your work, or by a video game. When you eat mindlessly YOU WILL CONSUME MORE than you need which WILL lead to excel weight gain and an unhealthy balance of your sugar levels. When you eat, focus on eating, paying attention to your body cues so that you stop when you are full or almost full.
Plan Your Meals In Advance
People say all the time “I don’t have time” – well they are the ones that need it the most. There is always time and yes it may be difficult at first. It is hard for everyone. If you plan, you are more likely to choose healthy options when you go to the store. Make sure you get a variety of foods in your diet. Planning reduces the temptation to get takeout or make poor meal choices such as fast food or frozen meals.
Add More Protein to your Diet
Protein is not only good for providing you with energy to power you through your day, but it also can help you fuller longer as it takes longer for the body to digest carbs. Using a ketogenic basic lifestyle plan can help and help you shed pounds quickly. Intermittent fasting can help you burn fat instead of muscle.
But again, you must stick to it and make it a lifestyle.
Use Smaller Plates
Smaller plates lead to smaller portions. Since people have a need to clean their plate, you can cut a significant amount of calories just by reducing portions by 20 – 30 percent. Smaller plates can also trick your brain into thinking that you are consuming more than you are.
Make Your Food Plate Visually Pleasing
When your food or presentation is brightly colored, it triggers your brain to eat less. It can also make food that you may not bee keen on eating seem more appetizing.
Slow Down a Bit
Eating too fast is an easy way to overeat, consume too many calories, and feel bloated. If you simply slow down, your brain will have time to let you know when you are full so that you don’t overeat and have negative side effects. If you can’t seem to slow down, try using your non-dominant hand or eat with chop sticks. That will make you naturally slow down.
Don’t let poor eating habits ruin your health and prevent you from doing all the things that you like to do that make you happy. If you have struggled with poor eating habits and your weight, consider contacting New Vitality Centers. We are all about no nonsense weight management.
New Vitality Centers
665 S. Kings Ave.
Brandon, FL 33511