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2 Week Food Behavior Challenge

Updated on March 18, 2013
Calendar marking the 2 week challenge
Calendar marking the 2 week challenge | Source

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:

  1. All foods are eaten at a designated area only
  2. Eat breakfast
  3. Never go hungry
  4. Plan and prepare meals ahead of time
  5. Avoid fast-food

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

Hard Boiled Eggs
Hard Boiled Eggs | Source

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:

  • Oatmeal with berries
  • Eggs with cheese
  • High fiber cereal with berries or banana
  • Smoothie with berries and protein powder
  • Peanut butter smoothie
  • Protein breakfast bar or cookie with low sugar (when in a hurry)

Grapes and Berries for Snacks
Grapes and Berries for Snacks | Source

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:

  • Grapes
  • Banana
  • Mini oranges
  • Snap peas
  • Cucumber slices
  • Nuts
  • Hardboiled egg

Weekly Menu printed out to help keep on track
Weekly Menu printed out to help keep on track | Source

Plan Ahead

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.

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.

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.

The 2 Week Challenge

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    • Marcy Goodfleisch profile image

      Marcy Goodfleisch 

      5 years ago from Planet Earth

      Excellent information! I have heard that you can change your habits in two to three weeks if you start a new habit (or stop an old one) and stick to it for that long. Your diet plan is very easy to understand and you have given us rationales for this approach.

      Voted up!

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      5 years ago from Washington

      Thank you fpherj48!

    • fpherj48 profile image

      Paula 

      5 years ago from Beautiful Upstate New York

      Great plan! I love a challenge and this is sensible and healthy! Thank you so much.

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      5 years ago from Washington

      Thank you teaches12345! Sitting down at the table is the hardest one for me because I'm always going somewhere or doing something. I do it because I noticed a huge difference in how much I was eating! It's a lot easier to listen to your body when your not distracted. :)

    • teaches12345 profile image

      Dianna Mendez 

      5 years ago

      I like your style here, Roxanne. This is really good advice. I am a firm believer in eating a good breakfast to start the day. It does help to keep your cravings down. Eating in a designated area is another habit I agree upon.

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      5 years ago from Washington

      I am not surprised that you already do this stuff! You have always been inspirational in more ways than one. :)

    • billybuc profile image

      Bill Holland 

      5 years ago from Olympia, WA

      Hooray, I already do these things in my normal routine, so this challenge is a piece of cake for me. :) Interesting hub, Roxanne! I hope it awakens many of your readers and leads them to healthier eating.

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      5 years ago from Washington

      Thank you Nettlemere! :)

    • Nettlemere profile image

      Nettlemere 

      5 years ago from Burnley, Lancashire, UK

      This looks like a very sensible and worthwhile challenge and you've laid it out really clearly too.

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