Say Goodbye to Binges With These Healthy Diet Tips
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With the holiday season and all of its decadent deliciousness trying to take hold of our plates these days, it’s arguably the most difficult time of year to keep up with healthy, mindful eating habits. Tasty temptations abound, and no one could blame you for indulging here and there, or even falling into an all-out binge for that matter. After all, food is often tied to comfort and we could all use a little extra comfort, this year especially.
Indulgence and delicious decadence happens, but the important thing to remember is that it doesn’t need to derail your journey towards better health. One cheat day or holiday binge can only sabotage your health goals if you let it, so here’s how you can brush it off and get back on track with a little help from Noom.
Maybe you’ve been eating your veggies, staying hydrated, and watching the scale go down for months. That’s awesome! But then, the holidays hit and you start digging into all those greasy, fatty (but also incredibly delicious) treats. You probably want to beat yourself up for going off track, right? Wrong.
First of all, don’t think of this temporary binge session as a failure. It’s not. Your health is not determined by one day of choices, but a lifetime of mindful habits. Allow yourself some leeway to enjoy a treat here and there and indulge a craving, and forgive yourself even when you go a bit overboard. As long as it doesn’t become a habit and you don’t let it open the flood gates of consistent overeating, you are fully capable of setting yourself back on track with a little self-compassion. Tomorrow is a new day and a new opportunity to commit to your health.
Don’t Skimp on ZZZs
There’s no better way to get a fresh start than kicking things off with a great night’s sleep. Not only will it help you feel more refreshed after a day of heavy meals, but it’s also a great habit to develop for long-term weight management. This is because your body can’t properly regulate the hormones that affect your hunger and appetite when you don’t get enough sleep. While each person’s sleep requirements may vary throughout their life, it’s always good to aim for a solid eight hours to keep your body in check and keep unnecessary hunger at bay.
Get a Good Start
A bout of less-than-healthy eating might tempt you to skip out on breakfast the next day, but you’d be much better off with a light, yet filling morning meal. It’s never good to skip any meal as it will likely lead to overeating when you do finally eat, but skipping breakfast can be particularly detrimental to forming healthy habits and sticking with a good routine. Opt for something high in protein and fiber to keep you full until lunch, such as overnight oats with blueberries or an egg on a slice of whole wheat toast. And remember that you don’t need to eat traditional breakfast foods if you’re not into them. Food is food regardless of the time you eat it, so eat what you like and what your body tells you it needs.
Quench Your Thirst
Listening to your hunger cues is absolutely essential. However, thirst can often feel a lot like hunger. Make sure you’re filling up on water throughout the day, and always try drinking a glass before reaching for a snack whenever hunger strikes between meals. There’s no need to load up on extra calories when all your body actually needs is some water. If good ol’ H2O is a little too bland or boring, though, there are plenty of other, tastier ways to hydrate, too.
Of course we all know that exercise can help you burn off those extra calories you consumed, which can make you feel a little bit better and more balanced in your decisions. But, exercise is also an incredible way to beat stress. Whether it’s just going for a nice walk or putting in an epic gym session, working up a sweat can relieve some of that pressure you put on yourself to eat perfectly. It can also help you stay on a healthier track going forward because stress can often cause us to lose sight of our goals.
For example, remember the last time work got busy, and you were freaking out about pandemic shutdowns, and you had a million other things piling up on your metaphorical plate? Well, it’s likely there were poor food choices piling up on your literal plate at this time, too. After all, when you’re stressed out for just any about reason, it’s all too common to break from normal routines and instinctively reach for a comforting meal. But, if you utilize physical activity as an outlet to keep your stress levels down to begin with, then you can avoid getting to that overwhelming point where things go off the rails.
Build More Sustainable Habits
Despite doing all the "right" things in terms of getting rest, staying hydrated, and keeping active, it may not be enough to keep you on a long-term track of healthy eating, however. Feeling as though you need to restart your "diet" after a cheat day might actually be at the very heart of the problem. If you’re sick of saying you’ll get "back on track" on Monday, or next week, or after the holidays, it’s probably time to find a better track altogether.
Fortunately, if you need some guidance to correct your course, Noom can help you ditch the diet mentality and steer you on the path to making healthier choices that don’t drive you to feel like you have to "cheat" in the first place. The program teaches that there really aren’t any forbidden foods, so "cheating" (and therefore feeling shame for your choices) isn’t even really possible. All foods can, in fact, be part of a balanced diet.
Through a color-coded system, Noomers learn which "green" foods to prioritize on their plate, such as veggies and whole grains, while cutting down on "red" foods such as sweets, red meat, and full-fat dairy. That’s not to say you can’t ever have a double chocolate chip cookie or a nice, juicy steak. Rather, you’re given the tools to mindfully listen to your cravings and incorporate those foods into a lifetime of healthy choices so you don’t ever feel deprived. After all, treating certain foods as a special prize will only make them more desirable in the long run, ultimately leading to overindulgence. Plus, feeling resentful of your restrictive "diet" is what could drive you to get frustrated and eat poorly in the first place. As opposed to a fad diet, the goal with Noom is to form better health habits that really last.
Noom can help you foster a healthier outlook towards food so you don’t feel restricted (or resentful) in a way that might drive you to cheat or binge. Because Noom makes room for all foods in moderation, you won’t feel as though you can never have what you love. In just a few minutes per day, the science-backed program helps you learn to control what you can, and make healthier, sustainable choices that become second nature for a lifetime.
Ready to let Noom help you kick your binges to the curb? Take the online evaluation to find out if it’s right for you.
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