13weekdiet2

I have unhealthy eating habits? Please read below.?

I'm thirteen years old and I strongly dislike my eating habits I know I shouldn't be really worrying about this when I'm a kid. But it's been bothering me lately……Like Whenever I go to the corner store I get so much junk food like brownies, twinkles, chips etc! And I eat it all..I also tend to snack a lot when I get home from school or at night when my stomach grumbles I mostly snack on chips, crackers, goldfish etc. But when I snack I have large portions! and also say if my Grandparents make my favourite meal (Rice) lets say I have four or five bowls of it! It's like I can't control myself and when I eat out I get the biggest size, instead of the smallest because if it's food I enjoy I'll get lots of it. I also in general don't eat very well, And I drink a lot of Juice & Pop. I always say i'm going to stop eating bad like I do, but i never ever do! I do exercise lots though I jump rope, walk around alot, swim ( very little) & play basketball(very little) And even after all my bad eating habits I still weigh normally. I'm thirteen year old girl 5,9 150 pounds? ……But how can i manage my eating? and start eating healthier? And when Im hungry and want to snack what Can I snack on? & Also what should I get if I'm eating out? I'm not sure Please help! I really wanna stop my bad eating habits 🙁

Sometimes the strongest longings for food happen when you're at your

weakest point emotionally. Many people turn to food for comfort —

consciously or unconsciously — when they're facing a difficult problem

or looking to keep themselves occupied.

But emotional eating — eating as a way to suppress or soothe negative

emotions, such as stress, anger, anxiety, boredom, sadness and

loneliness — can sabotage your weight-loss efforts. Often, emotional

eating leads to eating too much food, especially high-calorie, sweet,

salty and fatty foods.

The good news is that if you're prone to emotional eating, you can

take steps to regain control of your eating habits and get back on

track with your weight-loss goals.

Though strong emotions can trigger cravings for food, you can take

steps to control those cravings. To help stop emotional eating, try

these suggestions:

Learn to recognize true hunger. Is your hunger physical or emotional?

If you ate just a few hours ago and don't have a rumbling stomach,

you're probably not really hungry. Give the craving a few minutes to

pass.

Know your triggers. For the next several days, write down what you

eat, how much you eat, when you eat, how you're feeling when you eat

and how hungry you are. Over time, you may see patterns emerge that

reveal negative eating patterns and triggers to avoid.

Look elsewhere for comfort. Instead of unwrapping a candy bar, take a

walk, treat yourself to a movie, listen to music, read or call a

friend. If you think that stress relating to a particular event is

nudging you toward the refrigerator, try talking to someone about it

to distract yourself. Plan enjoyable events for yourself.

Don't keep unhealthy foods around. Avoid having an abundance of

high-calorie comfort foods in the house. If you feel hungry or blue,

postpone the shopping trip for a few hours so that these feelings

don't influence your decisions at the store.

Snack healthy. If you feel the urge to eat between meals, choose a

low-fat, low-calorie food, such as fresh fruit, vegetables with

fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie

versions of your favorite foods to see if they satisfy your craving.

Eat a balanced diet. If you're not getting enough calories to meet

your energy needs, you may be more likely to give in to emotional

eating. Try to eat at fairly regular times and don't skip breakfast.

Include foods from the basic groups in your meals. Emphasize whole

grains, vegetables and fruits, as well as low-fat dairy products and

lean protein sources. When you fill up on the basics, you're more

likely to feel fuller, longer.

Exercise regularly and get adequate rest. Your mood is more

manageable and your body can more effectively fight stress when it's

fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh

the next day. Try to learn from the experience, and make a plan for

how you can prevent it in the future. Focus on the positive changes

you're making in your eating habits and give yourself credit for

making changes that ensure better health.

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Site Disclaimer: This site is designed for educational purposes only and is not engaged in rendering medical advice or professional services.
If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner.

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