How to Form a Good Habit

Is it what you eat, or how you eat?

by Rosanne Rust MS, RD

Habits are hard to break, but with some thought and planning, you can do it.

You have to come up with a strategy for the situation. When you are experiencing stress, you can’t make a reasonable decision in the moment. You have to have some strategies thought out ahead of time.

Think about the specific times that you know make you want to eat. I used to have an M&M dispenser in my office (yes some dietitians are chocoholics). Well, that was a bad idea! I’d eat them during those stressed out times at my desk, without thought and with no idea as to how many I was eating (300, 500 calories!?). So, I removed them. The dispenser still sits on the shelf, but it’s empty.

Did I remove all of the stress from my life? No. I came up with a few alternatives. Now, if I have a deadline, I get a small bowl of mini pretzels or animal crackers and put them on my desk to munch on. When they’re gone, they’re gone. I also go to the effort of filling a pint glass with ice water to have nearby.

This kind of plan can work for you too. Here are some steps you can take:

• It may sound simple but: Just think. Think about the situations, places and times, when snacking or overeating is a challenge for you, then plan ahead to deal with it.
• Have healthy snacks around. Substitute a healthier food or another activity.
• Remove the foods (from the pantry, from the car, wherever).
• Take a short walk. Move to a different part of the house. Whatever you have to do to get away from the foods or situations that sabotage you.
• If you have a “partner in crime”, consider speaking to him or her about working together to break a bad habit.

Spend a little time thinking about your challenging situations or foods, and then put a plan into place to tackle it. These simple steps will help you create balance and can lead you down the right path toward your weight loss goals.

About the Author  

Rosanne Rust, is a registered dietitian who has a private practice in northwestern Pennsylvania. She is a licensed provider for Real Living Nutrition Services®. To learn more about Rosanne see http://www.reallivingnutrition.com/RosanneRust.aspx