Healthy eating habbits [BASICS 101]

We have seen alot of inventions lately and with new technology cones new lifestyle. If we stop and think,we have developed alot of bad habbits. One of the most harmfulI ones being overeating. Eating a large meal can affect your sleep, your weight and your organs over the short and long term. I would like to adress some direct and indirect ways we can overcome overeating and be on track of our healthy eating journey .

Get rid of distractions

First thing first. Avoid any distractions（phones,t.v,emails,etc） when you eat your meal. What it does is,when you concerntrate your food it sends a message to your brain and gives you a feeling of satiety,also your brain is hardwired to stimulate the triggering of certain hormones whichwhelps In portion Control as well as release gastric juices for digestion.

Recognise if you have B.E.D

If you regularly binge on large quantities of food, lack control, and experience feelings of guilt, you may have binge eating disorder（B.E.D).

If you suspect of suffering B.E.D,it's always a good idea to get a second opinion.

Eat healthy fats

Eating healthy fats have shown to increase hormone function and Basic Metabolic Rate. The two combined helps in improving rate of digestion as well as absorption and utilization of the food we eat.

Increase HDL and  decrease LDL fats in your diet.

Ditch the diet mentality

Ditch the idea of dieting. If you're planning to use some crash diet to curb weight, you are going to more harm than good for yourself. I.F diet, Keto diet, Placebo diet or any diet trending in market works only when the protion is controlled,or in other words None of them have any magical potency to work for you. 

Replace high calorie,sweetened and carbonated beverages with water

Unnecessary consumption of fluids containing calories also account to your eating habbits. They add usually un-noticed calories which are in most drinks unhealthy for consumption. For exampke soft drinks,carbon water,Energy drinks.

These drinks are usually artificially synthetised and contain harsh chemicals as well. Simple fix: Drink water instead.

Alcohol not amazing afterall

Chronic alcohol abuse can have catastrophic health effects, impacting your entire body and causing a range of health problems. For example, it can cause liver damage — including cirrhosis — brain damage, heart failure, diabetes, cancer and infections.

Know your food's Glysemic Index

The Glysemic Index is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low Glysemic Index value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels.

Boycott Container Food

Most packaged food items are laoded with preservatives,food colouring agents,artifical flavours and high In sugar and salt as well, in order to increase Its shelf life and taste.

Munching on your favourite snacks once in a while is not a sin but binging on foods In containers can cause acute as well as chronic health concerns.

If you find yourself craving for food often

If you're hungry between your meals, snacking on fiber rich food source is alot better idea. Try to keep starchy carbs Low In your diet（don't exclude it all together,keep it low and analyse your body's response and change accordingly).

Eating raw vegetables is a easy fix to eat increase fiber in your diet.

Prioritise your Body clock

Our body works according to an internal body clock.When we are asked by doctors to maintain a healthy lifestyle and eat our meals on time or sleep or wake on time,what they actually are saying is to simply do our day to day stuff on a fixed time everyday,it is so to manage our internal body clock.

This not only keeps your bodily functions to work at optimum efficency, it also increases your productivity.

Surround yourself with those on the same mission as you 

Try to dine with people who also want to eat healthy meals in moderate portions. We tens to develop habbits of whatever environment you spend your time in. Spend more time with your buddies who are also concerned about the sane things as you are.

You can keep a food journal to plan ahead your eating habbits and keep a record. This way it's easier for you to track what suits you best and vice versa.

Take control over anxiety eating  

When we are stressed or have anxiety,there is a series of hormonal inbalances triggering our brain to eat something. Sometimes it can be because of boredom as well.

                            ~encyclopediaindia