Read Time: 4 minutes
I’ve always loved learning about food and health, so I took it a step further and became a certified nutrition coach.
During my studies, I had the chance to coach friends and family on their eating habits, and I noticed a common theme with EVERYONE:
They didn't have a consistent eating routine.
Sometimes breakfast was skipped, or other times they'd indulge in a BIG one.
Lunch often got missed because they were caught up in work, leading to a junk food binge later on.
And dinner?
Most of the time, they had no idea what they were going to eat, and they'd end up grabbing a frozen pizza from the fridge...
The reason so many people end up in this cycle is simple:
they never built a regular eating routine.
Without it, meals get skipped, cravings kick in, and food choices become reactive instead of intentional.
The good news?
You can turn this around with just two simple steps:
Step 1: Set Up Scheduled Eating Times.
Having regular eating times is like giving your body a heads-up on when to expect food. This can cut down on cravings and overeating.
A big part of this magic is thanks to a hormone called Ghrelin, often known as the "hunger hormone."
A Little About Ghrelin:
Ghrelin's like your stomach's way of texting your brain, "Hey, I'm hungry!"
But if you eat at all sorts of random times, Ghrelin's messages can get mixed up, leading to those sudden hunger pangs or cravings.
By sticking to a schedule, you help Ghrelin keep things on track, making your hunger more predictable and easier to handle.
Some Ideas to Try:
How about eating 2 large meals (usually lunch and dinner) and a small breakfast?
Feel free to play around and find what feels right for you.
This way, you're working with your body's natural hunger signals, not fighting them.
Step 2: Plan meals ahead of time and fill your pantry with healthy choices
This is where many stumble, simply because they don't plan ahead, leading to those last-minute, not-so-great choices.
Dr. John Berardi, co-founder of Precision Nutrition put it perfectly:
"If a food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it."
What this means is that what's in your pantry really matters.
If you have healthy foods on hand, you and your family will eat them. If you've got a stash of not-so-healthy stuff (like frozen pizza), guess what? You'll eat that too.
I've seen this pattern play out with my loved ones (and myself) more times than I can count!
That's why you won't find anything unhealthy in my house 99% of the time, because either I or Nataliya will end up eating it!
So, What Can You Do About It?
- Get Organized: Plan a weekly menu and jot down a shopping list.
- Prep Ahead: prepare meals for the week on Sunday.
I usually do food prep twice a week, so there's ALWAYS a healthy option ready for lunch and dinner (I stick to the same smoothie for breakfast). - Snack Smart: Keep healthy nibbles like nuts and fruits within reach.
In summary
With just a few simple actions, you can transform your eating habits and shed the weight that's been bothering you.
Picture yourself more confident, energized, and loving your body just the way you want.
So, my friend, let's embark on this journey together.
Let's welcome a healthier, happier you.
You've got this, and I'm right here cheering you on every step of the way!
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