Trying to lose weight can be tough, but with the right approach, it’s possible to shed those stubborn pounds and keep them off. One effective strategy is to adopt a paleo-inspired mindset and create a food environment that encourages healthy choices and prevents binge eating.
Eliminating the Junk
The first step towards a healthier diet is getting rid of non-paleo junk foods in your home. If they’re not within reach, you’ll be less tempted to indulge during moments of weakness. When you’re bored or cranky, having easy access to chips or other nutrition-poor foods in your cupboards can lead to unhealthy snacking habits. It’s a simple concept: if junk foods aren’t in your house, you’re less likely to consume them.
Fighting Hunger with Healthy Snacks
However, it’s still important to have snacks available, but choose healthy options like fruits, vegetables, and nuts to curb your hunger. According to research from the University of Leeds in England, having mostly healthy food in your home not only doesn’t make you miss junk food, but it actually makes you feel better about your healthier choices.
This study found that seeing, smelling, and eating healthy food can help you make better choices. When trying to lose weight, you’ll eat less overall if you surround yourself with healthy options rather than tempting treats such as cookies, cake, and chips. The researchers also found that being in the presence of healthy foods, like salads and fruit, can remind you of your long-term health goals and aid your self-control.
One experiment asked women to smell fresh oranges or chocolate and write about the memories evoked by these scents. The dieting women who smelled oranges ate 60% less chocolate afterward compared to those who smelled chocolate. However, those not on diets ate about the same amount regardless of the scent they experienced before eating.
Even just viewing pictures of healthy food helped individuals make better choices. Consuming healthier foods led to fewer instances of binge eating and improved resistance to junk foods and sweets. To maintain self-control when tempted by food, the researchers suggest, “dieters should take a few moments to focus on the sensory properties of healthy food, such as the sight and smell of fruit or salad vegetables.” This will serve as an instant reminder to regulate their intake.
Researcher Nicola Buckland advises, “increasing the presence of healthy foods in places where overeating is most likely to happen, such as the fridge, kitchen cupboards, and on the desk at work, may help remind dieters to limit their food intake.”
Beware the Booze
Alcoholic beverages present another obstacle to healthier eating habits. While some studies suggest moderate drinking can benefit your health, research from the University of Birmingham in the United Kingdom shows late-night food cravings, alcohol indulgence, and friends with poor eating habits can jeopardize a healthy diet.
A study involving 80 dieting participants found that temptations to deviate from their diet led to binges roughly 50% of the time. Alcohol habits posed the most significant risk to dieters, particularly when others were present.
To maintain a healthy diet, consider making your home a haven for wholesome foods. By eliminating junk food and surrounding yourself with nutritious options, you’ll be better equipped to stay on track and achieve your weight loss goals. The long-term benefits of these choices will be clear not only on the scale but also in your overall health and well-being.
