2 Week Food Behavior Challenge
The End of Bad Habits
Many times our behaviors and habits sabotage our best efforts to lose weight and get healthy.
Buying healthier food options is certainly important but if our old eating habits remain we may not see the results we desire.
The 2 Week Challenge
This 2 week challenge is proposed to everyone who wants to feel better and look better.
The focus of this challenge is not on which foods you choose to eat but, how and when you eat the food.
5 Steps to Feeling and Looking Better
The challenge is broken up into 5 steps:
- All foods are eaten at a designated area only
- Eat breakfast
- Never go hungry
- Plan and prepare meals ahead of time
- Avoid fast-food
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Eating At Designated Areas Only
During this challenge, all meals and snacks are only eaten at the dinner table or specific break areas at work.
When we are distracted by other things while eating, it is hard to listen to our bodies and recognize when we’ve had enough. Portions can get out of control when we mindlessly eat.
Eating in designated areas will greatly increase the probability that you will only eat what you intended to have for that meal and it will reduce the occurrences of snacking for emotional or habitual reasons.
A few of the most common eating places to avoid are:
- While watching TV
- When we’re on the go
- When we enter the food court at the mall
- In the car
- While we’re at the computer
Eat a Smart Breakfast
When coffee and a bagel is considered breakfast, you will have a harder day ahead than is necessary. If your body is given the fuel it needs in the beginning of the day, it will perform better all day long. A breakfast that includes protein, dairy and complex carbohydrates will help you focus, maintain a positive mood and best of all, keep you full longer.
A few good breakfast options are:
Never Go Hungry
It is really hard to think rationally or make good choices when you are hungry!
Make sure you don’t skip any meals and that you have good snacks available at all times.
A few suggestions for bit size snacks that will help you ward off hunger are:
- Mini oranges
- Snap peas
- Cucumber slices
- Hardboiled egg
Planning meals is an important part of any healthy living program.
Choose one or two days per week to shop for and prepare meals for the following days. It is considerably easier to enjoy delicious, healthy options when they are pre-planned and pre-prepared.
If portion control is an issue, you can plan for that as well. After the meals are prepared, portion out each meal into a separate container before storing in the refrigerator or freezer.
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Avoid Fast Food
When there is fast food waiting for you at home, it will be easier to drive past the local burger or taco restaurant instead of driving through the drive-thru.
Fast food meals have a typical calorie range of 870-1360. With a goal of 2000 calories per day, even the child’s size meals can ruin the whole plan in a big hurry.
The calories are not the only consideration when choosing to pick up a quick meal. These meals typically don’t have the nutritional value that your body needs and they are loaded with simple carbohydrates. That is a bad combination because it means that you will be hungry again within a short period of time and probably have a deep craving for more carbohydrates and/or sugar.
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It is important to know that all breakfasts are not created equal. If you are filling up on simple carbohydrates like bagels, bread, muffins, donuts or sugary cereals, you might be doing more harm than good.
Totally Worth It!
This 2 week challenge can be very difficult in the beginning but, behavior changes like these can become habits in a short amount of time and the benefits are life changing.
After two weeks, you will notice an increase in energy, change in appetite, improved mood and your clothes will be a little looser.