The majority of successful people didn’t get to the top of their game by chance, but rather, because they harnessed their motivation, winning attitudes, and practiced good habits in their daily lives, including healthy eating habits. Most successful eaters share several common healthy eating habits that we can all learn from and adopt in our own lives.
Here are 10 healthy eating habits of successful eaters for you to incorporate into your own lifestyle so you can become a highly successful eater too:
1. Successful eaters don’t skip breakfast. They don’t call it the most important meal of the day for nothing. Studies have consistently found that eating breakfast is an important key to achieving and maintaining a substantial weight loss. In fact, 80% of people who have successfully maintained a weight loss of at least 30 pounds for one year or more say they eat breakfast every day. Plus, eating breakfast helps supply your body with vitamins and minerals, and a well-balanced breakfast helps to curb your hunger so you’ll eat less during the day.
Eating frequent, small meals throughout the day will also help you avoid feeling famished, so you’ll have less food cravings and be less tempted to reach for that candy bar or bag of chips.
2. Successful eaters consume plenty of whole, natural foods. Healthy eating habits start with a cornucopia of whole, unprocessed, natural foods, including plenty of fruits and vegetables and whole-grain foods, such as apples, oatmeal, broccoli, leafy green salads, and brown rice. Nutritionists call these low-density foods because they are full of fiber and provide bulk in your digestive system, which helps satiate hunger. A surefire way to maintain a healthy weight and avoid feeling hungry is to eat a diet packed with low-density foods.
3. Successful eaters consume smaller, more frequent meals. Good eaters know that consuming 6 small meals throughout the day gives them the best results for weight loss and maintenance, helps them avoid hunger pangs, helps maintain healthy blood sugar levels, and supplies them with vitamins and minerals all day long. When you go 3 hours or more without eating, this causes your cortisol (a stress hormone) levels to increase and signals your body to start storing abdominal fat. Skipping meals is the worst because it causes your cortisol levels to skyrocket.
In a study published in the New England Journal of Medicine, people who ate six small meals each day for 2 weeks, compared to people who ate three large meals per day with the same amount of calories, lowered their cortisol levels by more than 17%. They also lost abdominal fat.
4. Successful eaters also know the importance of vitamins and minerals and take nutritional supplements to ensure they’re getting adequate amounts of the vitamins, minerals and important nutrients their bodies require. One supplement that is well known for its high nutritional value is Moringa Oleifera. This hearty plant has more nutrition ounce-for-ounce than any other plant known in the world. Healthy Choice Naturals Maximum Moringa contains 500mg of all-natural organic Moringa Oleifera in every serving and is packed with 90 nutrients and 46 antioxidants.
This makes the Maximum Moringa an ideal natural source for the vitamins, minerals and nutrients your body craves and requires for optimal function. And because Moringa is a natural plant, the vitamins, minerals and antioxidants it provides are easily absorbed and put to good use in the body. For more information about the powerful benefits of Maximum Moringa, go to www.healthychoicenaturals.com.
5. Successful eaters stay hydrated by drinking plenty of water—not sodas, coffee, tea, sports drinks or energy drinks—just plain water. Your body requires proper hydration in order function properly and to maintain homeostasis. Experts say we should drink at least eight 12-ounce glasses of water per day, or more when you are in training or exercising. However, be careful not to drink too much water because it can dilute your electrolytes such as potassium, sodium, chloride, and magnesium. If you drink more than one gallon per day, you should also replenish your electrolytes at the same time.
6. Successful eaters know how to count calories and estimate nutritional content and serving sizes for most foods. Those with healthy eating habits typically know how to estimate calories and sum up nutritional values for most foods. They are also familiar with serving sizes and the importance of portion control. This knowledge enables them to make healthy food choices for meals and snacks whether they are dining at home or out at a restaurant. If you don’t have this innate ability, there are plenty of free mobile apps and websites that can put this information at your fingertips.
7. Successful eaters exercise restraint with their favorite foods. Successful eaters don’t completely deprive themselves of all their favorite foods, but rather, they use restraint when indulging in their favorite guilty pleasures. When they crave one of their decadent delights, they enjoy just a taste of it. So instead of dishing up a huge bowl of ice cream, they enjoy just one scoop. Or, instead of eating a whole dark chocolate bar, they enjoy just a couple squares. Depriving yourself of everything you love to eat will only set you up for failure and lead to more food cravings, which in turn will lead to cheating on your diet. Successful eaters know that it’s ok to enjoy your favorite treats once in a while as long as you keep in mind that “a little dab will do ya.”
8. Successful eaters don’t keep unhealthy foods in the house. Successful eaters don’t stock their pantry and refrigerator shelves with cookies, chips, cakes, ice cream, or sodas. They know that a key to avoiding these foods is to make them unavailable by not buying them to begin with. By making it a habit to bypass these bad foods at the grocery store, overtime it will get easier and easier to kick the junk food habit all together.
9. Successful eaters don’t snack after dinner or before bedtime. Unlike most Americans who tend to eat late meals and snacks well into the evening hours—usually while lounging on the sofa or in bed watching TV—healthy eaters avoid eating before bedtime. Successful eaters have dinner at a sensible hour and they go to bed at a decent hour on an empty stomach. This enables them to wake-up in the morning feeling thin, rested and ready for breakfast. It may be an adjustment to avoid evening snacks and go to bed earlier without a full stomach. But it’s worth the effort because going to bed with an empty stomach actually keeps your metabolism in the fat-burning state, so you’ll continue to burn fat even while you sleep. Plus, instead of digesting a belly full of food and getting a restless night’s sleep, your body will be able to focus its energy on other functions like repairing and rejuvenating your cells and tissues.
10. Successful eaters are highly resourceful and make smart choices when dining out. Healthy eating habits don’t go by the wayside when you go out to eat. On the contrary, successful eaters are very smart when it comes choosing healthier alternatives to menu items that contain too much fat or too many calories for someone on a diet. Successful eaters aren’t shy about making special requests for how their food is prepared, such as broiling, poaching, stir-frying or steaming. They also usually ask that butter and sauces be kept to a minimum and that salad dressings be served on the side so they can limit the amount that is poured on their salads.
By adopting these healthy eating habits of successful people, you’ll be one step closer to enjoying the healthy lifestyle that you desire.