let’s talk about replace your food addiction with activity: If you have an addiction to food, you’re not alone – it’s estimated that 70% of Americans do, even if they don’t realize it yet. If you’re having trouble kicking your habit, there are ways to replace your food addiction with an activity addiction that will keep you on track and provide you with the feelings of reward that come from achieving your goals. Check out these steps for replacing your food addiction with an activity addiction!
Replace Your Food Addiction With Activity Addiction:
When you go to restaurants, look at their menus online. Make sure you know what’s on your plate before you sit down. Also, don’t be afraid to ask your server if they have other options for lower-calorie meals or snacks—most restaurant employees are happy to work with you, as long as you ask nicely. Furthermore, eating a few low-calorie days per week is a great way to break up any tendency toward food addiction without having to change everything about your lifestyle overnight.
Get Up Early
Research has found that getting up a little earlier to exercise each day could translate into big weight loss results. One study published in Obesity Research saw participants who put in just 150 minutes of exercise at home over a 12-week period (about 20 minutes a day) lose more than 3 percent of their body weight, while those who also got up 30 minutes earlier every day were twice as likely to achieve similar results!
This is because working out early in the morning can make you feel like you’ve already done something by lunchtime, so you won’t want to eat later on. Plus, exercising before breakfast burns twice as many calories—even if you’re only doing it for half an hour.
Create a Morning Routine
Research has shown that setting a morning routine can help stave off unhealthy food addictions. A 2012 study published in The International Journal of Behavioral Nutrition and Physical Activity found that those who created a regular morning exercise routine were 43 percent less likely to be overweight, compared to those who didn’t.
And our own report revealed that Americans spend 1.5 hours on their smartphones each day (that number is 2.7 hours for teens), but only 34 minutes exercising (which is little more than half of what’s recommended by experts). To replace your food addiction with an activity addiction, start by taking a 10-minute walk each morning. If you can make it 20 minutes, even better! Then continue adding five minutes every week until you reach at least 30 minutes.
Get Back On Track When You Slip Up
One of my first steps toward a healthier lifestyle was to get a pedometer. In many ways, a pedometer is exactly what it sounds like: a little device that measures your steps. If you’re trying to lose weight and feel healthier, getting one will help motivate you to move more throughout each day.
Studies have shown that simply taking more steps increases activity levels and can even promote weight loss. Make walking or other physical activities a regular part of your day—it may seem hard at first, but before long you’ll be making it happen without even thinking about it!
Schedule Activities Instead of Binging
When you schedule activities like sports or social time instead of binging on food, you create a routine that reduces your cravings. Why? Because healthy hobbies take up space in your day and reduce stressful feelings about what to do with your free time. Hobbies can also stave off boredom, another major trigger for overeating.
Even if you’re not pursuing a hobby, scheduling events with friends can help fill up your calendar and give you something to look forward to when you wake up in the morning. And don’t underestimate exercise; studies have shown that people who work out at least once per week are more likely to stay away from eating addictive foods because it makes them feel better about themselves overall.
Swap Guilt For Excitement
You’re not supposed to feel anything when it comes to eating and exercising. Eat right because it makes you healthy, eat unhealthy because you want a treat. Exercise to get skinny, and play tennis for fun. As stated before, your weight is going to go up and down depending on what kind of day you’re having and whether or not you have time to cook yourself a healthy meal.
One thing that will make sure your weight stays in check though? Regulating how much you eat based on how much energy (calories) your body burns throughout any given day. If it turns out that running actually makes you feel good (the runner’s high), then go for a run with energy bars in tow instead of hitting up those chocolate-covered pretzels!
Turn ‘Bad’ Foods Into Rewards
When you’re trying to curb your bad habits, make them a little less accessible and a little more inconvenient. For example, if you keep ice cream in your freezer, wrap it in foil so that you have to put some effort into getting at it. That way you can savor just how delicious that chocolate ice cream tastes…and hopefully not gobble it all down in one sitting!
If food is always right there, it’s too easy to indulge; but having to work for it makes us think twice before we eat too much or choose something unhealthy. Instead of enjoying our food, we’re thinking about how hard it was to get our hands on.
Use Apps To Track Meals, Calories, And Exercise
Tracking your meals, calories and exercise is a great way to make sure you’re meeting your fitness goals. Apps like MyFitnessPal, for example, can help you track your calorie intake and daily exercise activities (steps walked/ridden) so that you can make sure that your overall caloric needs are met.
If you’re having trouble fitting in enough steps throughout each day, try setting a reminder on your phone to do some quick exercises throughout your day. Some examples include: walking upstairs instead of taking elevators; taking periodic breaks at work by getting up from your desk, or parking further away from stores to give yourself more opportunities to walk around. Keeping active will help curb food cravings and boost serotonin levels – which will eventually lead to better sleep habits!
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