Leena Watts
Changing an unhealthy diet can be challenging, as it requires breaking ingrained patterns and facing the unknown. However, it is possible to make long-lasting changes by taking small steps and being kind to yourself. Psychologists recommend focusing on adding healthy foods to your diet rather than restricting, as this can lead to feelings of deprivation. Start by identifying your current eating patterns and bad habits, then gradually incorporate manageable changes. For example, try swapping unhealthy snacks for fruit or nuts, or drinking water instead of sugary drinks. Making these small changes can lead to big results over time, improving your health and helping you feel better.
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What You'll Learn
Identify bad habits and understand why they exist
The first step to changing an unhealthy diet is to identify the bad habits and understand why they exist. This means taking a few days to evaluate your current eating patterns and when and what you eat. You can keep a food diary for a few days and then use it to identify areas for improvement.
A good way to identify bad habits is to read food labels and become familiar with the ingredients. This will help you to be more aware of what you are eating and how you need to improve your diet. You can also use a BMI calculator to check if you are a healthy weight.
It is also important to understand why these bad habits exist. Ask yourself why you are performing these habits as a form of self-care. For example, are you binge eating to soothe or comfort yourself? Understanding the reasons behind your habits will help you to successfully break them.
Once you have identified your bad habits and understood why they exist, you can start to make small, manageable changes to your diet and lifestyle. Focus on adding healthy foods to your diet rather than cutting out unhealthy ones, as this will help you feel accomplished rather than deprived.
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Focus on adding healthy foods, not cutting them out
Changing your diet can be intimidating at first, but once you see the benefits, it will be easier to stick to. The first step is to identify your bad habits and understand why they exist. Psychologists recommend focusing on adding healthy foods to your diet, rather than cutting out unhealthy foods. Removing foods can make you feel deprived, while adding foods gives you a sense of accomplishment.
So, what are some healthy foods to add to your diet? A good place to start is with fruits and vegetables, which are high in fiber and vitamins but low in calories. Try to fill half your plate with fruits and vegetables, and use them to replace less healthy sides such as chips or fries. You can chop up fruits and vegetables and add them to many dishes, and they also make for a great snack. If you're craving something sweet, try tinned fruit in juice, not syrup, or make a low-calorie hot chocolate.
Whole grains are another great addition to your diet. They are high in dietary fiber and provide nutrients that support body functions like carrying oxygen in the blood and regulating the thyroid. Examples of whole grains include whole grain breads and pasta, sorghum, oats, popcorn, and brown rice. Beans and legumes are also high in minerals and dietary fiber, and they are a good source of protein.
If you're looking for more protein options, try skinless chicken breast and lean red meats such as tenderloin and flank steak. These meats have less saturated fat than other cuts of meat and are great for weight management. Just be sure to enjoy red meat in moderation and opt for healthier cooking methods such as baking, roasting, grilling, or sautéing.
In addition to adding these healthy foods to your diet, it's also important to make gradual changes and set realistic goals. This might include eating a nutritious breakfast every day, getting eight hours of sleep, or teaching yourself to eat only when you're truly hungry. Remember, it's okay to have a slip-up; the best thing you can do is get right back on your diet the next day and practice self-compassion.
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Make small, gradual changes
Making small, gradual changes to your diet is a great way to develop a healthier lifestyle. It's important to remember that changing bad eating habits is not a fast process, but it is worth taking on.
Firstly, it is crucial to identify your bad habits and understand why they exist. For example, you may be eating ice cream every night to comfort yourself. Recognising this will help you to address the issue and find healthier ways to comfort yourself.
Next, set realistic goals. For instance, if you want to cut down on bread, try reducing by half a slice a week. This will make it easier to stick to your plan and avoid feelings of deprivation. You could also try replacing bread with something else, such as oatcakes or crispbreads.
Another small change you can make is to swap unhealthy snacks for healthier options. Instead of crackers or chips, opt for a piece of fruit or a veggie plate. You could also try nuts, an apple, reduced-fat cheese, or cherry tomatoes. These small swaps will make a big difference over time.
It is also beneficial to focus on adding foods to your diet rather than cutting them out. This will give you a sense of accomplishment. For example, you could add more protein-dense foods, including plant-based options, to your meals.
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Set realistic goals
Setting realistic goals is key to making long-lasting dietary changes. It is important to gradually incorporate small, manageable changes to your diet and lifestyle. This means taking the time to understand your current eating habits and patterns. Keep a food diary for a few days, noting not just what you eat but also your feelings and the things going on around you when you choose to eat. This will help you to identify any bad habits and understand why they exist.
Once you have a good understanding of your current eating habits, you can start to make small changes. For example, if you tend to snack while watching TV in the evening, try to introduce a bit of structure by planning some activities to do instead. Or, if you tend to skip breakfast, make a plan to eat a healthy breakfast every day.
It is also important to focus on adding healthy foods to your diet rather than cutting out unhealthy ones. This will help you to feel accomplished rather than deprived. For example, try to eat more fruit, or replace bread with something else like oatcakes or crispbreads.
Remember that changing dietary habits takes time and that it is normal to have setbacks. If you fall back on a bad habit, be easy on yourself and just start again the next day.
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Drink more water
Drinking more water is a simple way to improve your health and energy levels, and it can also be a powerful tool to help you change an unhealthy diet. Water is essential for the body, and staying hydrated has many benefits. Firstly, water has zero calories, so by swapping out sugary drinks for water, you can significantly reduce your calorie intake. This simple swap will help you lose weight and keep it off.
Water is also great for your digestive system. It facilitates the production of urine and keeps stools soft, so the more hydrated you are, the less likely you are to suffer from constipation and bloating. Water also promotes kidney function and helps to flush harmful bacteria from the urinary tract, preventing kidney stones.
Drinking water may also help to stimulate your metabolism and increase your body's energy expenditure, which can aid weight management. According to a study, when 50 girls with excess weight drank two cups of water before each meal, they lost weight and saw reductions in their body mass index and body composition scores.
To help you drink more water, try keeping a reusable bottle with you and filling it with fruit or herbs for flavour. If you don't like plain water, you can add a slice of lemon or lime, or try sparkling water. You can also make water your default drink by choosing it over soft drinks or alcohol when you're out, and always drinking a glass of water before you eat a meal.
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Frequently asked questions
Changing an unhealthy diet is not an easy task, but it can be done. Here are some tips:
- Set realistic goals and make gradual changes.
- Focus on adding healthy foods to your diet rather than cutting out unhealthy ones.
- Read food labels and keep a food diary to become more aware of what you're eating.
- Make a plan and set mini-goals.
- Eat when you're hungry and stop when you're full.
- Drink plenty of water and avoid sugary drinks.
- Get enough sleep and manage your portions.
Here are some healthy eating habits you can incorporate into your lifestyle:
- Eat a healthy breakfast that is high in fibre and low in fat, sugar and salt.
- Include more complex carbs such as whole grains, beans and vegetables in your diet.
- Aim for a balanced intake of protein, carbs and fats.
- Explore protein-dense foods, including plant-based options.
- Eat at least two portions of fish a week, including one portion of oily fish.
- Reduce your intake of saturated fat.
Sticking to a healthy diet can be challenging, but here are some tips to help you stay on track:
- Be kind to yourself and don't restrict your favourite foods. Instead, enjoy them in moderation or find healthier alternatives.
- Plan your meals and snacks to avoid making unhealthy choices when hungry.
- Stay busy and introduce structure to your evenings to avoid emotional eating.
- Practice self-compassion and get back on track after a slip-up.
