7 Harmful Eating Habits You Need to Ditch Right Now

Almost all of us have experienced an inexplicable craving for food at some point. Eating is a natural human inclination, but sometimes this necessity can turn into a harmful habit that undermines all our efforts. This can affect our figure, activity, and health. Overeating can also harm our psychological well-being, affecting our behavior and leading to disappointment and various neuroses. If left unchecked, these habits can become nearly impossible to break.

As Ashley Litwin, the head of a healthy eating center specializing in treating eating disorders, including overeating and food addiction, once said, “You are not alone.” She adds, “The modern world encourages and even rewards unhealthy habits that can lead to long-term problems.” Today, we aim to take control of your eating habits to help you feel better.

1. You Need to Feel “Full” After Eating

You eat until your stomach is stretched to its limit, making it hard to move. Only then do you feel satisfied. However, you’ve likely crossed the line of necessary food intake long ago. This is like the difference between packing a picnic bag for a weekend and stuffing a suitcase to the brim with items you don’t even plan to wear. You shouldn’t reach the point where you need to loosen your belt.

Retrain your brain and body to feel satisfied with less food. Divide your meals into several parts: breakfast, snack, lunch, snack, dinner, and another snack. The key is to distribute your food intake reasonably throughout the day. Remember, snacks should be small, like a piece of toast, not a full meal.

2. You Eat Even When You’re Not Hungry

Have you ever felt an insatiable desire to keep eating even after your hunger has been satisfied? If so, consider adopting the European approach to mealtime. Instead of quickly consuming your food, try to prolong the pleasure. This can help you tune into your sense of fullness, preventing you from eating more than necessary. Make lunch a pleasant event in your life. Appreciate the colors, textures, and aromas of your dish. Eat slowly, savoring each flavor. Dietitians call this mindful eating.

3. You Overeat When You’re Alone

Eating alone is the root of many problems related to a healthy diet. Ashley Litwin suggests returning to the traditional understanding of the dinner table. Set the table, get out the plates and forks, gather your family, and enjoy a wonderful dinner without the internet, TV, or computer games. Otherwise, you can easily lose touch with your sense of appetite when doing something else while eating. Focus on your food; let eating be a conscious and special process.

4. You Skip Breakfast

Experts have long told us that breakfast helps kickstart metabolism, shed extra pounds, and reduce food cravings throughout the day. Breakfast is also crucial for maintaining weight in the long term. But if you’re someone who doesn’t feel hungry in the morning or, worse, feels nauseous, this problem can seriously disrupt your diet.

In this case, a good option is to prepare a small breakfast to take with you to school or work. After a couple of hours, signs of hunger will appear, and you’ll have something to eat. Try to feed your body earlier so it doesn’t experience cravings until lunch. Each day, try to have breakfast 15 or 30 minutes earlier to bring your diet to a healthy state. The right time for breakfast is usually within the first hour after waking up.

5. You Constantly Snack Throughout the Day

In nutrition, it’s always a balancing act. Eating several large meals a day is wrong. Eating too frequently and in small amounts is also wrong. When you have a sedentary job, snacks (chips, nuts, cookies) are always within arm’s reach, and we tend to grab them every hour or so. Numerous breaks also contribute to this harmful habit.

How to avoid this? First, understand that if an unexpected break occurs at work, you don’t necessarily have to eat. You can use this time for yoga or exercises often practiced in the workplace. Finish with a glass of water, which can help quench not only thirst but also hunger. Always keep a bottle of plain (non-carbonated) water at work.

6. Nighttime Binge Eating

Throughout the day, you make wise decisions, but when night falls, all bets are off. You wake up at night, go to the fridge, and eat everything in sight. This could be a result of eating too little during the day or eating on the go. If so, your nighttime hunger can skyrocket.

How to combat this habit? Try drinking a glass of milk before going to bed. And if you’re really hungry, an apple, carrot, or banana should suffice—they won’t do any harm.

7. You Eat Based on Your Emotions

Had a bad day at work, a breakup, or failed an exam? Time to start a food marathon! Failure often goes hand in hand with overeating, and sorrows are often drowned in burgers. The thing is, your brain craves sugar in such moments, but you don’t necessarily have to consume something fatty during depression. There’s a healthy alternative called comfort. Emotional warmth can come from actual warmth, like a simple cup of hot ginger tea with lemon and honey. There are no problems that can’t be soothed with tea.

Alternatively, replace food with a pleasant activity. Instead of eating, you could go for a run, read a book, or watch a TV series. Everyone can make a list of tempting alternatives to prepare for tough days. Remember, if you’re sad and upset, you don’t have to eat your feelings away.

For more information on healthy eating habits, you can visit The Academy of Nutrition and Dietetics.