You change an eating habit by understanding how it works and by replacing one habit at a time, until the new behaviour becomes second nature. Every habit consists of three parts: a trigger, the behaviour and a reward. If you only change the behaviour but keep the trigger and the reward recognisable, the change will take hold more quickly. Below, you can read how this works and find 7 practical tips.
How long does it take for new eating behaviour to become a habit?
On average, it takes around 66 days for new behaviour to become automatic. This is according to research by University College London, in which the time taken to form a habit ranged from 18 to 254 days, depending on the individual and the behaviour.
So don’t expect it to happen in a week. Change requires repetition and patience, and the occasional slip-up is simply part of the process. The important thing is to pick up where you left off afterwards, rather than giving up.
Why do you eat on autopilot so often?
Much of our eating behaviour is unconscious: you’re not actively choosing, you’re following a pattern. A well-known example is reaching for crisps as soon as the television comes on. The first time, it’s a conscious choice, but through repetition, your brain links watching television with eating crisps, and it becomes automatic.
That’s exactly where you can make a change. Once you become aware of the trigger, you can link a different behaviour to it. Next time you’re about to reach for a packet of crisps, pause for a moment to consider your choice and, for example, place a piece of fruit next to it.
Which 7 tips will help you change your eating habits?
Start small, change one thing at a time and make the conscious choice as easy as possible. These 7 tips will guide you.
1. Keep track of what you eat for a week
For a week, write down everything you eat and drink. You’ll often be surprised by how much you consume without realising it. This way, you’ll see in black and white which habit you want to tackle first.
2. Choose unprocessed foods more often
Opt for unprocessed foods more often, such as fresh vegetables, fruit and whole grains. Fresh, ripe produce provides fibre and keeps your meals varied. Replace unconscious habits step by step, not all at once.
3. Prepare something for when you’re on the go
Busy and short on time? You might be tempted to grab a ready-made snack. So prepare something when you do have time, and keep a simple snack to hand, such as fresh fruit or a handful of nuts. That way, you won’t have to choose from whatever happens to be available whilst you’re out and about.
4. Take your time over your meal
If you eat quickly, your plate will be empty before you know it, and you’ll barely taste what you’re eating. It takes your brain about 20 minutes to realise you’ve had enough. Take smaller bites, chew slowly and put your cutlery down every now and then. That way, you’ll be better able to tell when you’ve had enough.
5. Watch your portion sizes
Try serving yourself a little less than you’re used to. If your plate empties quickly, wait a few minutes before having a second helping. Often, that first portion turns out to be quite enough.
6. Choose water or tea instead of fizzy drinks
Soft drinks mainly contain sugar and little else. If you want to cut down, replace them with water or unsweetened tea. You can read more about the role of sugar in our article on too much sugar.
7. Be mindful of late-night snacks
If you find yourself heading for the fridge in the evening, take a moment to think about what you’re looking for. A feeling of hunger can actually be thirst: try a glass of water or a cup of tea first. If you’re still hungry afterwards, choose something light, such as fruit.
What role does protein play when you’re changing your eating habits?
Protein is a building block of your body. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. If you’re trying to eat more mindfully, it helps to know what each nutrient does, so you can put together your meals thoughtfully rather than on autopilot. Protein is found in foods such as pulses, eggs, dairy, fish and nuts.
On a busy day, a source of protein isn’t always to hand. A scoop of whey protein mixed into your quark, porridge or a smoothie makes such a conscious choice easy. Our organic Purely Natural whey protein is plain and free from unnecessary additives; other varieties can be found in the whey protein range. If you’d like to know exactly what protein powder contributes, read about the benefits of protein powder.
Frequently asked questions
Do I have to change all my eating habits at once?
No. Tackle one habit at a time. Your brain needs to get used to the new behaviour, and that works better if you focus on one change at a time. Once that’s become second nature, move on to the next one.
Why do I keep falling back into old habits?
Usually because the old trigger is still there, or because you’re expecting results too quickly. On average, it takes around 66 days to form a habit. Remove the trigger where possible, or consciously link a different behaviour to it, and give yourself time.
What’s the best thing to drink instead of fizzy drinks?
Water or unsweetened tea are the simplest choices. They contain no sugar and you’ll get used to them quickly. If you find water boring, add a few slices of lemon, cucumber or mint.
How much protein do I need each day?
That depends on your body weight and how active you are. You can find out how to work this out for yourself in the section on ‘How much protein do you need each day?’.
