How to change Unhealthy Eating Behaviors

How to change Unhealthy Eating Behaviors

Eating behaviors are influenced by many social, emotional, and psychological factors. Everyone has some unhealthy eating behaviors. These could be eating too much or too little, eating unhealthy foods, or eating at the wrong times.

If you also struggle with weight management, it may be even harder to change patterns of irregular and unhealthy eating (disordered eating). Being overweight and having unhealthy eating behaviors may lead to dangerous health problems. Unhealthy eating behaviors may also be signs that you have a type of mental health issue that causes problems with healthy eating or weight regulation (eating disorder).

What nutrition changes can be made?

You can start changing unhealthy eating behaviors by making different food choices. Choices that you make about what to eat and drink are very important, especially if you want to lose weight.

What to avoid:

  • Foods that contain a lot of fat, salt (sodium), or sugar. These include candy, donuts, pizza, and fast foods.
  • Fried or heavily processed foods.
  • Drinks that contain a lot of sugar.

Healthy behaviors:

  • Eat a variety of healthy foods, including:
    • Fruits and vegetables.
    • Whole grains.
    • Lean proteins.
    • Low-fat dairy products.
  • Drink water instead of sugary drinks.
  • Plan healthy, low-calorie meals. Work with a nutrition specialist (dietitian) to make a healthy meal plan that works for you.

What lifestyle changes can be made?

You can also make certain lifestyle changes to help you change unhealthy eating behaviors.

What to avoid:

  • Eating when you are:
    • Not hungry.
    • Bored.
    • Stressed.
    • Doing another activity, like watching television.
  • Eating late at night.
  • Following a diet that restricts entire types of food.
  • Skipping meals to save calories. It is especially important to eat breakfast.
  • Not eating anything for long periods of time (fasting).
  • Restricting your calories to far less than the amount that you need to lose or maintain a healthy weight.
  • Compulsively getting an extreme amount of exercise.
  • Eating an excessive amount of food (bingeing), then making yourself vomit (purging).

Healthy behaviors:

  • Keep a food diary to help you see patterns of unhealthy eating behaviors and what triggers them.
  • Work with your health care provider or a dietitian to design an exercise program that works for you.
    • To maintain your weight, get at least 150 minutes of moderate-intensity exercise every week. Moderate-intensity exercise could be brisk walking or biking.
    • To lose a healthy amount of weight, get 60 minutes of moderate-intensity exercise each day.
  • Plan your meals ahead of time and prepare them at home.
  • Find ways to reduce stress, such as regular exercise or meditation.
  • Find a hobby or other activity that you enjoy to distract you from eating when you feel stressed or bored.
  • Eat your food slowly, and avoid distractions such as watching TV while you eat.
  • Get enough sleep each night.
  • Give yourself time to replace unhealthy eating behaviors with healthy ones.

Why are these changes important?

Making these changes will improve your overall health. Maintaining a healthy weight also lowers your risk of certain conditions, including:

  • Heart disease.
  • High cholesterol.
  • High blood pressure.
  • Type 2 diabetes.
  • Stroke.
  • Osteoarthritis.
  • Osteoporosis.
  • Some types of cancer.
  • Breathing and sleeping disorders.

What can happen if changes are not made?

You could develop health problems if you do not make these changes. Unhealthy eating behaviors can also cause you to be overweight or obese, which can increase your risk of:

  • Heart disease.
  • High blood pressure.
  • Type 2 diabetes.
  • Some types of cancers.

Using disordered eating or other unhealthy eating behaviors to try to lose weight can cause:

  • Fatigue.
  • Gastrointestinal problems.
  • Dehydration.
  • Imbalances in body fluids.
  • Low heart rate and blood pressure.
  • Thin bones that break easily.
  • Social isolation or relationship problems with your friends and family.
  • Emotional distress, including depression and anxiety.
  • A greater risk of an eating disorder.

If you develop an eating disorder, you could develop serious health problems and complications that affect your organs and bodily processes. These include:

  • Dry skin and hair.
  • Hair loss.
  • Fainting.
  • Difficulty getting pregnant.
  • Changes in your heart muscle and the way your heart works.
  • Severe dehydration that can lead to kidney failure.
  • Long-term (chronic) gastrointestinal problems.
  • High blood pressure.
  • High cholesterol.
  • Heart disease.
  • Type 2 diabetes.

Where to find support

For more support, talk with:

  • Your health care provider or dietitian. Ask about support groups.
  • A mental health care provider.
  • Family and friends.

Where to find more information

Learn more about how to prevent complications from unhealthy eating behaviors from:

  • ChooseMyPlate.gov: www.choosemyplate.gov
  • Centers for Disease Control and Prevention: www.cdc.gov/healthyweight/losing_weight/eating_habits.html
  • National Institute of Mental Health: www.nimh.nih.gov/health/publications/eating-disorders-new-trifold/index.shtml
  • National Eating Disorders Association: www.nationaleatingdisorders.org

Contact a health care provider if:

  • You often feel very tired.
  • You notice changes in your skin or your hair.
  • You faint because you have not eaten enough.
  • You struggle to change your unhealthy eating behaviors on your own.
  • Unhealthy eating behaviors are affecting your daily life.
  • You have signs or symptoms of an eating disorder.
  • You have major weight changes in a short period of time.
  • You feel guilty or ashamed about eating.
  • You have trouble with your relationships because of your eating habits.

Summary

  • Unhealthy eating behaviors could be eating too much or too little, eating unhealthy foods, or eating at the wrong times.
  • You can improve your eating habits and help prevent health problems by choosing healthy foods, getting enough calories every day, and exercising regularly.
  • If you cannot make these changes by yourself, or if you think that you may have an eating disorder, contact your health care provider.
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