How do I maintain a heathy diet while being at home?
Healthy eating enhances weight loss and energizes your body. It also improves your mood and lessens the risk of developing diseases.
These many benefits notwithstanding, maintaining a healthy diet at home can be very challenging.
In this article, I will show you some evidence-based ways of maintaining a healthy diet at home.
Set realistic goals and expectations
Eating a nutritious diet has several benefits. Weight loss is one of them.
But then, you have to set realistic goals for yourself.
For instance, if you are so anxious about quick weight loss, you may end up making mistakes and your goal will be defeated.
Scientists have discovered that obese people who expect to lose much weight within a short period were more likely to discontinue a weight loss program within 6 months (1).
Setting an achievable and realistic goal will prevent discouragement and even help you to lose more weight.
Think about those things that fuel your drive
Thinking about why you decided to eat healthily can help you stay on track.
You can help yourself by making a list of those reasons why you’d want to stay healthy.
Keep this list and refer to it whenever you need a reminder.
Do not stock unhealthy foods at home
Eating healthily may be difficult if you have lots of junk and unhealthy foods at home.
If your family members love junk food, try storing them in places where you can’t easily find them. That’s better than placing them on countertops.
As is usually said – out of sight is out of mind.
Displaying junk foods in various parts house has been linked to binge eating and obesity (2, 3).
Do not adopt an “all-or-nothing” approach
One of the major barriers to maintaining a healthy diet at home is adopting black-and-white thinking.
Here’s a common scenario: you attend a party, and you’re served an unhealthy appetizer. There and then, you decide that your diet has been ruined, and so you throw caution to the wind and decide to overindulge.
Instead of considering your day ruined, you’ll be better off putting the past behind you and eating unprocessed, healthy foods rich in protein for the remainder of the party.
You’ll feel satisfied and full rather than stuffed and angry.
A few bites of junk won’t make much difference in the long run, as long as you eat more healthy foods.
Stock up healthy snacks
Maintaining a healthy diet can be a bit difficult if you’re not at home for a long time.
When the hunger pangs bite, you may grab and eat up whatever is available.
Most times, these are processed foods that don’t satisfy the hunger, and it is not good for you in the long run.
Eating snacks that have a high-protein content can keep your appetite in check until you can eat something better (4).
Examples of good snacks include peanuts, jerky, and almonds. You can also do with some cheese, Greek yogurt, and hard-boiled eggs.
Change your diet and also exercise
It is usually said that one shouldn’t try several things at once when trying to improve one’s health. This is a piece of great advice, generally.
However, studies show that when you make changes to physical activity and diet simultaneously, the results reinforce each other.
In a study involving 200 people, people who ate healthily and exercised simultaneously were better able to maintain a healthy diet compared to those who began with either exercise or diet alone (5).
Plan well before eating out
Maintaining a healthy diet seems very difficult especially when one eats out regularly.
However, you can always make things easier. For instance, you can drink water before the meal and while eating. You can also check out the menu and pick the healthiest food before ordering.
You must strategize properly so that you won’t be overwhelmed once you get to the restaurant.
Don’t let traveling push you off track
Whether it is a business trip, or you’re embarking on the journey for pleasure, staying outside your home can weaken your resolve to lead a healthy lifestyle. But here are some things that you can do:
- Research the supermarkets and restaurants before making purchases
- Stock up on healthy foods that have a long shelf-life
- Challenge yourself to remain on course for the duration of your travel.
Mindful eating helps. Practice it
Mindful eating can help you maintain a healthy life.
Do not eat your food in a hurry. Take time to enjoy your meal, and appreciate its nourishing potentials. This will increase your chances of making successful and long-lasting changes.
In a study that took place over a 4-month timeline, obese and overweight women who practiced mindful eating observed significant improvements in their eating habits (6).
In a 6-week study involving females experiencing a binge eating disorder, there was a decrease in binge episodes from 4 per week to just 1.5 weekly when the women practiced mindful eating. Also, the severity of the bingeing decreased (7).
In conclusion
Maintaining a healthy diet is not an easy process.
However, there are some tips and strategies that you can adopt which will help you remain on course, and also lose weight.
These strategies include not keeping unhealthy snacks at home, mindful eating, stocking up on healthy snacks, and setting realistic expectations. It is also important that you find out what works for you and stick to that.
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