If you’re going to set just one goal for 2015, I think eating more produce should be it, but I’ve also listed four others below. I know you’ve heard them before, but they are without a doubt the most tried-and-true, impactful eating habits you can foster—both for your waistline and your health. And despite knowing them, you may not be achieving them, so they’re worth considering as you choose your resolutions.
If taking them all on at once seems overwhelming, try a “step-ladder” approach: Focus on one change until it feels like a normal part of your daily routine, then add another, and another. Sometimes taking it slow ups the chances that behaviors will stick, so come December 2015, you’ll be celebrating a year of accomplishments.
Health.com 11 reasons why you’re not losing belly fat
Eat produce at every meal
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One University of Rhode Island study found that fast eaters downed more than 3 ounces of food per minute, compared to 2.5 ounces for medium-speed eaters, and 2 for slow eaters. Finally, becoming more mindful can also help you realize when you’re drawn to food even though you’re not physically hungry, which can help you address your emotional needs in non-food ways.
How to do it: To hone your mindfulness skills, start keeping a food journal to record not just what and how much you eat, but also your degrees of hunger and fullness before and after meals, as well as any emotional notes, such as craving something crunchy because you feel angry, or wanting to eat while watching TV.
Also, try committing to not doing anything else while you eat, at least once a day. Take breaks between each bite, check in with your body, focus on the flavors and textures of your food, and stop when you feel like you’ve had enough, even if you haven’t cleaned your plate.
It may feel awkward at first to slow down and eat solo, but this practice can help you to catch yourself eating too fast, ease you into a slower pattern, and allow you to break mindless eating patterns, which may be the key to a happier and healthier year ahead.
