From ever, the week begins to feel that it is not only to stop, so it ends up asking how to stick to healthy habits?
It begins like this: I have crushed the weekend meal. This is it for you Finally a week “return to the right track”. You fill in your protein in your Oatmeal breakfastAnd put your clothes to hit it early in the morning – everything clicks in place.
Then, life occurs. After two weeks, he hits the curve ball … the children get sick, closes day care, or anything else unexpected your routine. Before you know that, old habits begin to crawl again.
We were all there. Building new habits is difficultAnd it requires flexibility. Regardless of the strength of your will, real life does not follow a perfect schedule. The non -path fall is not a failure; It is just part of being a human being.
Here are good news: Your mind is actually your best friend in forming new habits.
The secret is learning to work with your mind, not against it. By converting your mind, creating the appropriate environment, focusing on positive reinforcement, you can re -connect your mind to adopt healthy habits.
In this article, I will share the strategies that I used as a nutritionist to help people move from sofa potatoes to the 5,000 contestants, from snacks on potato chips to carrots – all by taking advantage of the habit change force.
You may also like
Reinover your mind for long -term success
Your mind is constantly developing. This ability to change and adapt constantly is called nerve flexibility (1). The good news is that it is possible to learn to love a new habit.
But this will not happen overnight. Despite the popular theory that a new habit takes about 3 weeks for construction, science indicates that this is not the case. On average, it takes 66 days (or slightly more than two months) to usually feel the base (2).
This arduousness may feel. But the use of these science -backed strategies can help you re -connect your mind and love new health habits.
You may also like
Tag 1: Be the person you want to be
Imagine yourself as a person you want to be habits and will help you get there. Want to run more? You see yourself as an enemy that will become, not where you are now.
When it comes to nutrition, if you are trying to eat less mobilized snacks, search yourself as a person who eats a diet full of it Fruits, vegetables and whole grains.
TRICK 2: Treatment for a task
Struggle to find time (and energy) to adhere to preparing meals? This is a trick that you may appreciate: assembling the temptation (3). “The reward is reward with The task is an evolution on the reward system. “Myfitnesspal” says (MyfitnessPal nutritionist says (says Catherine Passab), myfitnesspal (says3).
Here’s how to do this: Choose something really fun for you, like a new episode of PodCast or a favorite TV program, and thus take a preparatory meal or sweat on the walking device.
About experts
Elizabeth Show, MS, RDN, CPT He is an expert in nutrition, the author of the four -time cooking book and the early feeding pioneer in the field of fertilization. She is the head of the US -based feeding telecommunications company, Shaw Simple Swaps.
Catherine Passemum, MS, RD Is the food data coordinator in myfitnessPal. She obtained a master’s degree in nutritional communication from Friedmann’s College of Nutrition Science and Policy at the University of Tafs and completed her food training in UVA Health, as she also works as a nutrition consultant for heart disease patients.
Trend 3: Forming an area that feeds your goals
Use visual signals in your kitchen, work space and bedroom to run your required habits. Think of small batches that will help achieve your goals.
Are you trying to eat more fruit? Place it in a bowl in the middle of your counter, or in a chopped glass container, front and medium in the refrigerator (4). Want Walk more? Put your clothes and shoes the night before you are ready to go to the first thing in the morning.
These small transformations can help achieve your goals.
Trend 4: Build your support network
Research shows that the people who surround them yourself can help you stick to your goals and achieve them (5). Do you have a friend who is constantly talking to you from the gym to go to a happy hour? Remembering your support network. It may be useful to get the support of the people who share your passion for healthy habits.
“Share your goal of making a new healthy habit with someone you trust to support your goal,” says Bassemma. “When you find yourself struggling, their encouragement will keep you to move forward.”
Tag 5: Celebrate the Win, Big and Small
Whether you have met the weekly fiber goal or went to the side power at lunch, celebrate these victories (6). Give yourself become on his back, mark this as a wins in your diary, or simply tell a friend and let them return to you.
Celebrate your victory for dopamine, which is the nervous carrier that feels satisfied directly related to your reward system (7). Dopamine helps to enhance this habit.
Trend 6: Achieved new habits for the current routine
Adding new habits to one you have already created can help make this new habit. In fact, research published in British Journal of Health Psychology Participants who found nutrition behaviors in a daily routine or a specific time of the day were more successful in making these behaviors a stick (8).
So, are you finally ready to disturb and record your foods in myfitnessPal? Wonderful, plan to do this after cleaning your teeth with a brush at night.
Trend 7: Building momentum with small crowds
You don’t have to fix your diet and your lifestyle overnight. “Start with Microhabit on which you can build,” says Bassema. For example, if you want to create usually eat 5 servings of products per day, start adding one meal of fruit or vegetables to break breakfast every morning. Once this routine is set, you are ready to add products to another daily meal or snack.
Related questions (common questions)
How long does it take to build a new habit?
It may take between 18 to 254 days to form a new habit, with an average of about 66 days (2).
What is the best way to stay eager to eat healthy or exercise?
Celebrating victory, big and small, is a good start to stay enthusiastic. If you wait until you reach the weight of the target, your motives may fade. Celebrate those miles that you just recorded or the watch you spent in a meal.
How do I make healthy habits feel easier or more automatically?
Connect your habit with something you do constantly. For example, are you trying to drink more water? Then pour yourself a cup and drink it before diving into your coffee (or tea).
What should I do when I drop the right track or break the habit?
You tend to your support network and remember “Why?” Let these help you return to the right track. MyfitnessPal Here for help, don’t just offer Support the meal plan But a A weekly habit tracking function Now also.
How do I create a routine that helps healthy habits to stick?
Focus on the changes that you can easily add to your day; In the long run it will make this easier for these Healthy habits for adhesion. You have no time to exercise a full hour? Do not sweat it. Even 10 minutes charge.
The bottom line
It is possible to re -train your mind and learn to love a new habit. Nervous flexibility, or your mind’s ability to change and adapt over time, is a great factor in this (1). Planning for the future, building your support network, focusing on small crowds, and simply celebrating your victory, can all help enhance health habits in a way that your mind responds to. ((5and 6and 7and 8).
to download MyfitnessPal The application today and start building the habits that last!
Pamphlet How to deceive your mind to loving healthy habits First appear on MyfitnessPal Blog.
[og_img]
Source link