While we know that our food choices determine how healthy our diet is, what and how much we eat is determined by other factors as well. In my book Finally Full, Finally Slim, I discuss various lifestyle factors that can greatly affect both the quality—and quantity—of our diets.
In this CNN article, my nutrition colleague, Lisa Drayer, summarizes several lifestyle factors I address in my book that can influence our food choices. I highlight some key points below.
Declutter your kitchen
Yes, a messy kitchen can lead us to eat more without even noticing.
As I tell CNN, “Sometimes, you have intentions of eating healthy, but you can’t find where things are. … You have things on the counter, and so you eat what’s there … and you end up subconsciously eating more without realizing it.”
And as I write in Finally Full, Finally Slim, a messy and cluttered kitchen screams chaos, a chaotic environment makes us feel stressed, and stress can lead to overeating.
I recommend this simple trick: ”One easy way to quickly declutter is to keep your countertops as you would your workspace: Take everything off and return only what’s necessary. Put all cereal and chips away, and conceal all candy in opaque containers; then place them in hard-to-reach places, like the top shelves of cabinets. And leave only fresh fruit on the counter.”
I suggest you give it a try. Clearing out clutter can create a sense of calm.
Get your zzzz’s
Speaking of calm, sleep is super important to relieving stress and helping us feel more in control of our lives. It turns out, sleep also affects our eating habits.
When we are sleep-deprived, we have a tendency to eat more which may lead to weight gain. And we’re likely to overeat on high-fat high-sugar junk food (think cake and cookies!) as opposed to oranges and carrots.
I recommend a minimum of seven hours per night to avoid poor eating habits. And as I tell CNN, “To increase the likelihood of a good night’s sleep, clear your mind by meditating or writing down tomorrow’s to-do list.” And avoid caffeine past noon and limit which may affect the quality of your sleep.
Unplug to unwind.
We all know the many benefits of technology—information at our finger tips and quick communication to name a few. There are downsides, however. Social media and non-stop texting with the different dings and noises can be a distraction and may even make us feel disconnected.
As I tell CNN, “People are eating and looking at their phone at the same time. They’re not paying attention, they’re not being in the moment, and sometimes just taking a break and disconnecting from a screen, from social media, from texting, can make you calmer.”
Here are some suggestions: schedule routine breaks, check email at set times each day, and even try abstaining from technology for a day. You probably won’t miss much other than the daily Groupon deals. I don’t check emails on Saturdays and am so grateful for this much needed break.
Write it before you bite it.
As I tell Drayer from CNN, keeping a food diary, even if just for 30 days, “is the best behavioral modification trick around. You are registering what it is that you are eating so you are not eating mindlessly… Reflecting on a weekly journal can be beneficial, as well. After a couple of days, you can see, ‘I’m eating way too many starches and not enough fruits and vegetables.’ You have the knowledge to improve.”
My clients who keep food records really find it to be an eye opener. In addition to what you eat, keep track of how much you eat along with how your food is prepared.
Practicing self-compassion
Being nice to yourself and cutting yourself some slack can actually help in your efforts to have a healthy relationship with food.
As I tell CNN, “when you don’t practice self-compassion, if you eat an ice cream cone or one brownie or one cookie, you think, ‘I screwed up. I’m never going to be thin. I’m never going to be healthy.’ It’s black and white thinking, and that can never be good.”
If you love pizza or ice cream, allow yourself to enjoy a moderate portion every now and then. And drop the guilt.
The best way to escape from self-criticism is to accept ourselves unconditionally. And I think of self-acceptance as self-care: not judging ourselves, being mindful, eating healthier.
And, as I tell Drayer from CNN, “You want to embrace your whole self. You are a person, an individual, and you are not good or bad depending on what you ate. And when you practice self-compassion, you give yourself more wiggle room to make better choices down the road.”
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