Do you have a craving for sweet biscuits, sweet wafers, sweets, or other sweet "foods"? Although they are delicious, and can stop your cravings, in the long run, these foods will be bad for your health. Obesity, lethargy, and even depression, can arise as a negative impact of excessive consumption of low-nutrient foods. The sooner you replace those low-nutrient foods with healthier foods, the better.
Method 1 of 4: Making a Plan
Step 1. Think about why you want to stop eating low-nutrient foods
Now that you have considered the various negative effects of low nutrition on your health, now is the time to think about the exact reasons why you want to stop eating low nutrition foods. Maybe you're not happy with your weight and want to make big changes to get your weight back to normal. It could be that you have a hobby of exercising and want to improve your skills with better food. Whatever your reasons, think carefully.
Write down the various reasons you want to stop consuming low-nutrient foods. This can be your motivation
Step 2. Make a commitment to yourself
Once you find the reason behind your desire, you must make a commitment to change to yourself. You can draft a contract that prohibits yourself from eating all the foods you want to avoid. In detail, also write down various meal replacements for all the foods you want to avoid, or other ways you can eliminate cravings. You can also write down why you want these changes. After you have written this contract, read it again, then sign it and give it a date.
- Make sure you write down everything in detail to avoid misunderstandings in the future.
- Put the contract in a place that you will see every day, such as in the mirror or on the refrigerator door.
Step 3. Get rid of any low-nutrient foods you have
Once you've made a commitment to stop eating low-nutrient foods, throw away anything that's left in the house. You will fail if the food is still within your reach, so throw it all away. You should also stop buying low-nutrient foods and ask everyone you live with not to put such foods in public areas to discourage you from eating them.
If you can't see it, you won't think about it. Low-nutrient foods are usually consumed because they are easily accessible and can relieve boredom. If such food is not available in your home, you are less likely to go outside to buy it
Step 4. Fill your kitchen with healthy food
So that you are not interested in going to buy low-nutrient foods when you are hungry, fill your kitchen with a variety of healthy foods. Buy healthy foods such as fruits, vegetables, white meat, milk, eggs, and whole grains. The easiest way to avoid unhealthy foods is to avoid the center shelves and only buy food from the area around the outer wall of a supermarket.
- The best way to keep your food healthy is to prepare these foods so that they are always available at home. You can also start learning to cook!
- Prepare healthy snacks to eat when you want. Place fresh fruit or vegetable chunks in a plastic bag in the refrigerator. Carry nuts or dried fruit in your gym bag. Or, fill your office refrigerator with low-fat yogurt and cheese slices.
Step 5. Drink more water
This way, you will continue to feel hydrated and full. Drink lots of water so that you feel full and not interested in eating low-nutrient foods. You will also avoid choosing soda or other sugary drinks when you are thirsty.
Method 2 of 4: Keeping Commitments
Step 1. Tell a friend about the commitment you have made
When making a major life change, you need to have the support of friends and family. Make sure other people know about your commitment to avoiding low-nutrient foods and ask them for support. You will find it easier to achieve success if you ask for the support of others rather than going it alone. You will also feel responsible for the people you have told them about. If no one knows, it's easier for you to quit.
Step 2. Get in the habit of being aware of what you're eating
Perhaps, you often eat low-nutrient foods because you tend to be unaware of what you are eating. So that you don't tend to eat low-nutrient foods, practice mindfulness when eating. Pay attention to the smell, appearance, and taste of your food. Eat slowly. Avoid eating when you are doing something else or when you are stressed.
Before eating, ask yourself: 1) Am I really hungry, or is there some other reason behind my desire to eat? 2) What do I want to eat? This way, you will stay away from low-nutrient foods and not eat anything you really don't want to eat
Step 3. Be critical of food advertising
People are more likely to buy and overeat low-nutrient foods after watching advertisements for low-nutrient foods. When watching television, it's almost impossible not to see commercials, so teach yourself to be critical of them. Don't take what the ad says to you.
Ask a few questions about the ad, and pay attention to how it shows you food. Is there an exaggeration?
Method 3 of 4: Developing a Healthy Lifestyle
Step 1. Learn healthy cooking techniques
If you eat low-nutrient foods because you can't cook, you can start learning now. If you know how to cook healthy meals, you will be less inclined to eat low-nutrient foods. Purchase a cookbook with recipes that are easy and appealing to you.
A sheet of vegetables is healthy, but it becomes unhealthy when it is mixed with batter and fried. That is, you can spoil a healthy meal with the cooking method you use. Here are healthier cooking methods: grilled, grilled, boiled, satay, steamed, and stir-fried
Step 2. Exercise
Exercise is very beneficial for your mental and physical health. With exercise, you can burn excess calories and reduce the risk of various diseases. If you want to stop eating nutrient-dense foods as part of a larger health goal, you need to start exercising too. Exercise at least 30 minutes per day. You can start with the easy one, which is walking.
Step 3. Get enough sleep
Without enough sleep, your impulse control and decision-making abilities are impaired, and you're more likely to buy low-nutrient foods. People who are sleep deprived are more likely to eat fatty and sugary foods. They also consume more calories.
- Research shows that people who sleep less eat more carbohydrates. You can avoid this by getting enough sleep every night.
- To avoid low-nutrient foods, sleep 7-9 hours every night. Everyone is different; You may need less or more sleep, depending on your age and activity level.
Method 4 of 4: Understanding the Problem of Eating Low Nutrients
Step 1. Think about the uses of food
How do you view food? If you think that food is a kind of "gasoline" for the body, you are less likely to eat low-nutrient foods. Consider the benefits of eating healthy foods like fruits, whole grains, and white meat protein, rather than low-nutrient foods. Healthy food is "gasoline" that is better for your body than low-nutrient foods. You will exercise, think and function better.
Step 2. Consider the problems that come with eating a low-nutrient diet
If you know the various health problems that can arise as a result of consuming low-nutrient foods, you will be less likely to want to eat them. Usually, low-nutrient foods are richer in sugar, fat, and calories than healthy foods. Low-nutrient foods, as the name suggests, also don't contain a lot of nutrients and are not as filling as healthy foods.
- Nutritional value. What is meant by the nutritional value of food is the amount of vitamins and minerals contained in the food. Vitamins and minerals are naturally available in healthy foods, but not in low-nutrient foods. Nutrients in low-nutrient foods are lost in the cooking process.
- Feeling full. Low-nutrient foods are not as filling as healthy foods. By eating a low-nutrient diet, you will consume more calories.
Step 3. Know the impact of a low-nutrition diet on your health
Eating a low-nutrient diet will increase your calorie intake, which will lead to weight gain. If you are overweight or even obese, you will be more at risk of suffering from certain diseases. Some of the diseases below are associated with obesity:
- High blood pressure
- Heart disease
- Certain cancers
- Hard to sleep
- Gallbladder disease