From Flab To Fab Fitness Diaries [Vol-3] - How To Change Eating Habits & Life Style

Friday, December 19, 2014

Amigos my bellas!!

Hope you all had a fab week. I've been so busy and life has been a roller coaster ride lately and for GOD knows some unknown reason I slacked off badly. Erratic mood swings, oily/junk/heavy food, late night parties with eating in a bunch of group are some factors that make diet control a tad bit difficult.

When we talk about weight loss is not a physical challenge, but a MENTAL one and things changed when you've done the hardest part of the weight loss journey where you've admitted that you are over weight and you want to do something about it. 

When it comes to weight loss, control your eating habits are most crucial as we all have strong eating habits. Some are good, some are bad and some are WORST. Since, many of our eating habits were developed during childhood, but it doesn't mean we can't change it. Sudden changes in diet can lead to short-term weight loss as such radical changes are neither healthy nor nutritious and you will be gaining all lost weight in a jiffy as soon as you resume your old eating habits.

Healthy eating is NOT dieting. Its a life style not starvation. Its about feed yourself with the RIGHT nutrition. Permanently improved eating habits takes time, a thoughtful approach towards reflect, replace and reinforce.

  • REFLECT  on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating.
  • REPLACE your unhealthy eating habits with healthier ones.
  • REINFORCE your new, healthier eating habits.

How To Change Eating Habits

  • Keeping a food diary and write down every thing you eat or consume through out the day. This will uncover your habits (good or bad).
  • Watch out and be a careful eater as they ALWAYS predict their daily calorie intake without much effort. Bare in mind, there's a very thin line in between CAREFUL EATING and DISORDER EATING. The careful eating is a habit not an obsession.
  • 85% who have been able to shed at least 35 pounds are those who always eat breakfast. Those who skin breakfast are more prone towards overeating. Breakfast help people to lose/maintain a healthier weight and decrease the likelihood of overeating.
  • Drinking enough water is a vital part and it keeps your body hydrated and aids every aspect of bodily function. Not soda or tea or coffee, just ol' plain water. Six to eight glasses of water a day, plus more as needed during workout.

  • Eat often-eat small-eat more slowly. Because when we go longer than 3 hours without eating, our levels of the stress hormone rise. When you eat small, frequent meals long term, the body becomes efficient  at keeping cortisol levels low, which helps both men and women reduce belly fatKeep in mind too that people who skip meals have the highest level stress hormone of all.
  • Portion control used with a 20 minute wait time — wait 20 minutes after eating the sensible portions, and then see if you still feel hungry. Nine times out of ten, you won’t. If you do, get a little more.
  • MODERATION is the key. Everything in moderation.

  • Don't Keep Red Zone Food in the House if you look in a successfully fit person's fridge, pantry, or cupboards, you won't typically find cookies, crackers, chips, chocolate, full-fat ice cream, or soda. Why? Because they don't crave these things. They also know you can't eat ’em if you don’t have 'em. Smart, right?

  • Include FIBER in your diet. Whole, natural foods—apples, steel-cut oatmeal, broccoli, salads, brown rice—are what food researchers call low-density foods. That is, they take up a lot of room in your stomach because they contain lots of fiber, which satisfies hunger with few calories. 
  • Eat nothing that you have not bought yourself, cooked yourself, and cleaned up after. This way laziness works in your favor. If you don’t feel like going to the store, or if you have stuff but don’t feel like cooking it or cleaning up afterwards, you are less likely to eat.
  • If you’re a stress eater, try sunflower or pumpkin seeds. Lots of chewing, not many calories. Just don’t spit the seeds on the floor.

  • Reduce the intake of three white things – white flour (all purpose flour), salt and sugar. Get rid of white flour completely if possible.

"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University.

Positive change is easier than negative change.Habits take time to develop. It doesn't happen overnight. When you do find yourself engaging in an unhealthy habit, stop as quickly as possible and ask yourself: Why do I do this? When did I start doing this? What changes do I need to make? Be careful not to berate yourself or think that one mistake "blows" a whole day's worth of healthy habits. 

These tips will give you a kick start and I'll wait for an update if you are going to incorporate these changes in your life in an upcoming week. and I'm sure you'll start seeing results in no time. It's NOW or NEVER. You decide, what you want? Make the change now.No one can help you, but YOURSELF.

Join my Facebook page here & follow me on Instagram for daily dose of fitness recipes, daily meal intake, workout plan and even just for motivation ^_^

You can do it! It just takes one day at a time!
35 comments on "From Flab To Fab Fitness Diaries [Vol-3] - How To Change Eating Habits & Life Style "
  1. great motivational post!!! I struggle with weight and always have. Emotional eating is always my problem and my dependence from chocolate is another one..oh well, tough life :)
    Alice|Alice's Beauty Madness

  2. I wish I can do this. I really hope so but seems hard tbh :(

  3. Really good advice. Losing weight is all about mental attitude and getting into the mindset is one of the most difficult parts of losing weight. When I reached my 6 stone weight loss I was mentally exhausted, but all the hard work was worth it.

  4. Great post! a lot of useful information, I eat a lot of junk and could do with losing some weight but very hard to.


  5. Wow. I think I need of that Vegetable container. That really help you maintain the proper foods. Thank you for reminding

  6. great sharing....ohhh too difficult to follow this season of many parties..but I agree its about eating the right food. When I stayed in Thailand for a month ,I didn't eat any white rice, just fruits and salads with some meat and my sugar level went down, in fact went back to normal.

  7. Great tips!
    I eat rather well I'd like to think but one of my christmas presents is a Gym subscription! :)
    Can't wait to tone up!

    Creepers & Cupcakes

  8. Great post! I have been eating bad lately! Too much sweet things :) but I have given up drinking all sorts of sodas. x

    Pink Frenzy

  9. i wish i can achieve these too! it's so easy for me to go exercise and sweat it out at the gym, but i can hardly control my diet! :(

  10. Some great tips lovely!!! good luck with everything x

  11. ive been writing my eating habits these days. its interesting

  12. Thanks for sharing. I've been eating slow and not letting myself go on hunger for too long, and this method totally work for me.

  13. Hey! Nice Blog and post! I suscribed yet! Can you suscribe to my Blog?

    Greetings X

  14. I will be putting as many of these tips as possible into practice next year!

  15. Great post for people making new years resolutions :) :)

  16. Great post! I do believe that losing weight is to change their diet first! =)

  17. I'm trying to not drink as much soda these days. I actually don't even drink enough water too so that needs to be remedied!

  18. You did great effort by writing such helpful posts, thanks for sharing :)

  19. This is a really great motivational post! I'm trying to change some bad habits in the new year so this will come in super handy :) xx

  20. Yes, I do agree with the fact that eating little and more often is very important.. so is exercising to increase your stamina!

    Sending in some holiday cheers!! Wish you a very Happy New Year in advance :)

    GIG Love
    New Post - xoxo Chaicy - Style..A Pastiche!

  21. great tips..i am tryign to diet too...i am having my dinner earlier..but typically today failed...

  22. I have to admit, I recently noticed that I'm an emotional eater! Time to fix all of that! Thanks for sharing! giglove

  23. Great post....useful tips...
    Wish you a very Happy New Year in advance!

  24. This is so interesting! I do not enjoy diets... but try to include some healthy things in my food ^^

  25. Good luck for your diet plan! Determination is important. Gig

  26. Thanks@ Very nice tips and I got new knowledge and perspectives ^^
    Nice post!


  27. This is such a great and informative post, and really liked how you tackled the mental side of it :) x
    | Life as a Petite || Fashion, Crafts & Lifestyle Blog |

  28. Great post, perfect for this time of year because I always pig out more. I love the meal measure, I honestly didn't realise the portion sizes. I may have to pick one up soon.
    Happy New Year!
    GIG LOVE | The Life of Leeshastarr

  29. Great post! So much useful information and so many helpful recommendations. It's all about making small changes to get yourself started! <3 GIGLove

  30. wow this is such a great review to eat clean and good lifestyle.
    thank you for sharing with us :)

  31. This is definitely the post i need right now! I am going to on controlled diet. So it's time to change!

  32. Great post to start the year with! For me that is - to reinforce the "intention" to stay strong and healthy! 😄😄😄

  33. This post is perfect for me. I am trying to lose weight for a long time and your tips will really help me out :)


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