A Beginner's Guide on How to Eat Healthy and Stick to It - Deepstash

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A Beginner's Guide on How to Eat Healthy and Stick to It

jamesclear.com

How craving are stimulated artificially

  • Salivary response: the more a food causes you to salivate, the more it will cover your taste buds.
  • Rapid food meltdown: this tells your brain that you’re not full, even though you’re eating a lot of calories.
  • Calorie density

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Building better habits means changing your environment

Most people think that building better habits or changing your actions is all about willpower or motivation. But your environment has an incredible ability to shape your behavior.

Nowhere is this more true than with food.

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  1. The sensation of eating the food: what it tastes like, what it smells like and how it feels in your mouth.
  2. The blend of proteins, fats, and carbohydrates that it contains: junk food companies are looking for a perfect combination, that excites your...

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  1. Use smaller plates. Bigger plates mean bigger portions.
  2. Use tall, slender glasses instead of short, fat ones to drink less alcohol or soda.
  3. Use plates that have a high contrast color with your food.
  4. Displa...

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At the store, only go for the “outer ring” , where the healthy food usually lives: fruits, vegetables, lean meats, eggs, etc. These are items that grew or lived outdoors. That’s what you should eat.

The aisles are where all of the boxed and processed stuff is placed.

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Stress causes certain regions of the brain to release chemicals that can trigger mechanisms similar to the cravings you get from fat and sugar, so your brain feels the addictive call of fat and sugar and you’re pulled back to junk food.

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I don’t” is experienced as a choice, so it feels empowering. “I can’t” isn’t a choice, is a restriction.

In other words, the phrase "I don't" is a psychologically empowering way to say no, while the phrase "I can't" is a psychological...

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