Part of achieving a lifestyle change and making it stick is killing old habits and creating new ones. When I began my weight loss journey a few years ago, I had to break some bad habits and adopt some new healthy ones. Everyone made it sound easy, like I could just flip a switch, but it was really hard. Along the way, I found some tricks and short-cuts that really helped me reinforce my behaviour changes. For anyone who has just started their weight-loss journey or is struggling to break bad habits, this post is for you.
A lot of people who are overweight struggle to lose the weight because they are constantly eating, snacking, picking, grazing and consuming a few hundred extra calories on top of their regular meals. Food is a drug, it releases feel-good chemicals in our brain and our senses are heightened. Snacking is a bad habit when it is preventing you from losing weight or causing you to gain weight. But there are a few habits you can introduce that will help you stop your snacking habit. The most effective for me is chewing gum. I go through about 50 pieces of gum every 1-2 weeks. Yes, that’s a lot of gum. I also have very healthy teeth, according to my dentist, so maybe this gum-chewing habit is doing more good than I even realise. The second best habit to introduce is drinking more water. Every time you feel like a snack, drink a bottle of water. You will pee a lot more often so prepare for that, but your body will thank you for an increased intake of H2O. The third best habit to combat a bad snacking habit is introduce more physical activity. Change your routine. Are you snacking while watching Netflix in bed? Go to a class at the gym instead. Go for a walk and listen to a Podcast. Go walk to Starbuck’s and grab a decaf Americano. Replace your snacking with a different activity that will make you feel just as good, if not better, than that shitty kit-kat.
Drink less alcohol.
Alcohol messes your body up. It sends your blood sugar levels sky-rocketing, only for them to crash and burn the next day. It is a depressant. It can change the composition of your gut bacteria. It increases your heart rate. So yes, it’s fun and it can make for a fantastic night out with friends, but it does not do the body good. If you struggle with your weight, alcohol may have an even greater impact on you than someone who doesn’t struggle with their weight. But there are a few new habits you can introduce to help kick the alcohol habit. Sign up for early morning gym classes on the weekend to avoid the temptation to go out boozing on a Friday night. Or sign up for a Friday evening gym class for the same effect. Alternate between champagne or red wine and water, so you consume half the amount of booze you normally would on a night out. If you’re going out for dinner, order a Diet Coke or sparkling water instead of boozing. You’ll still get a mental kick from the caffeine in the Diet Coke but without all the calories. Sounds boring, I know, but it will help you shed the pounds. Don’t stop socialising altogether, this isn’t good for your happiness, but find a way to cut down on booze while still being social.
Cut down (or out) refined sugar.
When I was younger, I loved sugar. It was my drug. I drank it, in the form of Dr Pepper or Mountain Dew. I ate it, in the form of candy. I snacked on it, in the form of brownies, cookies and cakes. I had a terrible sugar habit and when my weight peaked at 210 lbs. in 2009, I knew I had to do something about it. It took years before I got to a place where I was consistently eating a low-sugar diet. I gradually cut down. Then I pretty much cut it out altogether. Then I got stuck in a restrict and binge cycle (e.g. no sugar for a week, followed by a big bag of Pic n’ Mix at the cinema on the weekend). Then I got to a place where I was having it semi-regularly but in extremely low amounts (e.g. a few squares of chocolate a couple of times a week). Refined sugar is the reason that most overweight people are overweight. So, how do you kick this habit when sugar is on pretty much every list of ingredients in the supermarket? Again, I go back to chewing gum (bubblegum flavour to be precise). Drink flavoured sparkling water (not too regularly though, it’s full of artificial sweeteners). Eat more berries or any other low-sugar fruit. Drink black coffee after large meals to help re-balance your blood sugar levels. Exercise more, to help maintain level blood-sugar levels. Eat complex carbohydrates like porridge or rye bread with breakfast for slow-release sugars and energy. Learn to think with your stomach and not your mind. Your stomach doesn’t want refined sugar, it will completely destroy the good bacteria in your gut. Your brain wants it because it’s a drug. My biggest piece of advice here is to not replace all sugar with artificial sweetener, because that’s not good for your body either. Also, don’t replace it with honey, agave nectar, maple syrup, etc. because those are all just different forms of sugar.
There is so much more I could write here. Instead, I’m giving you my perspective on the top three bad habits of overweight people and some top tips for creating and sustaining new healthy ones. I’ll save the rest of my thoughts for a future post! For now, you can check out fitness and food tips on my Instagram and Facebook page. Thanks for reading and have a happy Sunday!