A Crash Course In What To Eat For Your Body Type
Have you ever heard of diets based on the type of body you have? Here’s what to eat for your body type, and how to know if this works for you.
The term “different strokes for different folks” has never been truer than when it’s applied to diet and exercise plans.
We all have that one friend that never puts on a single pound no matter how many chocolate bars they wolf down. Then there are those unfortunates who cannot reach their goal weight no matter how much they exercise or how long they stick to their meal plans.
Turns out it hasn’t got much to do with the speed of your metabolism. Although in some ways, it has everything to do with it.
It’s not how fast your metabolism works, but how it works in relation to the type of body you’re born with.
Find a happy medium by learning how to exercise and what to eat for your body type. The results will amaze you.
What Body Type Are You?
Typically when we consider different body types we think of our general shape. This is especially true for women.
These shapes are usually referred to as ”apple” or android body type, and “pear” or gynoid body type. Less commonly, we may refer to ”hourglass”, and “ruler” body types. These are all pretty accurate descriptions of body shapes.
Yet, when it comes to eating for your body type, finding the right balance goes a little deeper than first impressions.
It has to do with metabolism, bone structure, and how your body reacts to exercise. Find out where you fit in when it comes to body types.
Endomorph
Endomorphs usually fall into the pear-shaped category. They battle to lose weight and keep it off thanks to a slow metabolic rate. When they do exercise, they gain muscle easily, but it’s never as bulky as they’d like.
If you have any of the following traits, you are probably an Endomorph:
- A rounded body shape
- Medium to large joints and bone structure
- Short limbs
- Small shoulders
Due to their sluggish metabolism, endomorphs fall asleep easily and can have bouts of unexplained fatigue.
Bottom line, endomorphs have the highest body fat percentage of all body types. They have to work much harder and follow a strict eating plan to get into shape.
The good news is that the rewards are so much greater when you do achieve your goals. A fit female endomorph is the pinnacle of feminine allure, with a toned, yet softly rounded physique.
Ectomorph
Most supermodels are ectomorphs. This highly fashionable body type is fragile and delicately built, with little fat or muscle.
While these may seem like attractive characteristics, ectomorphs have their own set of problems. Low muscle mass means that well-developed muscles are a pipe dream for most of these individuals.
Ladies tend to complain about being flat-chested and lacking in the curves of their endomorph counterparts. Men usually see themselves as too skinny and wiry.
These are the most common characteristics of endomorphs:
- Small joints and bone structure
- A skinny physique with low body fat
- Long arms and legs
- Small shoulders
- Little muscling
- A fast metabolism
- Hyperactive tendencies
Ectomorphs wage an ongoing battle that many of us would love to fight. They struggle to put on weight. Unfortunately, the same applies to muscle.
Mesomorph
Mesomorphs have the best of both worlds. They are naturally lean and build muscle easily. On the downside, their bodies can pile on the pounds of fat given the chance.
These are the main characteristics of mesomorphs:
- Lean and muscular body
- Natural strength
- Medium size bone structure and joints
- Efficient metabolism
- See results from exercise quickly
Female mesomorphs usually have a shapely, hourglass figure. Males tend to take a classic V-shape, with wide shoulders and narrow hips.
Working Out a Plan for You
People aren’t made according to factory specifications, so it’s totally possible to have characteristics from more than one body type. Figure out which description most applies to you when choosing an eating plan for your body type.
One of the easiest ways to avoid disappointment is to be realistic about how you want your body to look.
Achieving the super-ripped physique of professional bodybuilders may not be ideal for you. It’s important to realize that you can be fit and healthy without going to those extremes. You have a life to live outside of the gym.
Now that we’ve got that out of the way, scroll on down to see what you should eat for your body type if you want to get into top shape fast.
What to Eat for Your Body Type
It’s important to remember that there is no right or wrong body type. Everybody can benefit from eating the kind of foods that suit their body type.
Here are some pointers to help you get on the right track.
Eating Plan for Endomorphs
Endomorphs are usually insulin dominant which means their bodies store energy easily in the form of fat.
This doesn’t mean you’re doomed to a lifetime of being overweight. It simply means you have to eat foods that get your metabolism pumping and work out enough to prevent the fat from settling.
Endomorphs fare best on a diet that is high in fat and protein. The ideal ratio is 25% carbs, 35% protein, and 40% fat. It’s best to keep your carb intake to those times when you’ve already used up a whole lot of energy exercising.
These kinds of eating plans will ensure that your retain and build on the muscle you have while restricting the amount of energy that’s stored as fat.
Stick to ”good” carbs like whole grain bread, brown rice, amaranth, millet, corn, barley, potatoes, and quinoa. Vegetables are a great source of healthy carbs as well as vitamins and minerals.
Stick to healthy fats like avocado oil and olive oil.
Diet Tips for Ectomorphs
While ectomorphs can eat what they want without gaining much weight, a healthy diet is imperative to achieve a toned, healthy body.
If you are an ectomorph, you’ll need loads of nutritious calories to build muscle and replace spent energy efficiently. This means carbs – and plenty of them.
An ideal ectomorph eating plan should involve eating high carb foods throughout the day and upping your intake just before and after your workout. The magic formula is 50 percent carbs, 25 percent protein, and 25 percent fat.
Breakfast is the main meal of the day for ectomorphs and should be heavy on the complex carbohydrates and protein. Try to fit in another 7 or 8 meals spread throughout the day.
Focus on consuming vegetable and fruits at every meal and add starchy carbs like potatoes every second meal. Whole grain, unprocessed foods are always best for optimum health and vitality.
Whey protein and high-calorie shakes can help to boost your weight gain and a cheat meal every so often won’t harm your progress when you’re an ectomorph. You are free to tuck into a cheeseburger, as long as you don’t make a habit of it.
Mesomorph Meal Ideals
Mesomorphs fall somewhere in the middle of the other two body types and usually thrive on a balanced ratio of carbs to proteins and fats. The best way to split these is often 40% carbohydrate, 30% fat and 30% protein.
Because of their propensity to put on weight, mesomorphs fare better when they stick to low -fat proteins and complex carbohydrates.
Greek yogurt, eggs, poultry, and seafood are good sources of protein, while green vegetables, whole grain foods, and low-sugar fruits are excellent for carbs. High-fiber foods will reduce sugar cravings and help you to feel full for longer.
Try to cram most of your carbs into your breakfast meal, as well as before and after exercise. Vegetables, lean proteins, nuts, seeds, and fruit are the best options for meals in between these times.
This means you’d try eating some higher carb or starchy carb foods in the morning, as well as during/post exercise. The rest of your meals should contain fewer carbs and more fats and protein.
If you feel that you need a little extra kick during an intense workout, you can indulge in an energy drink to give you a boost.
Work Out Tips for Your Body Type
On its own, eating the correct diet will do a lot for your appearance and self-esteem as well as help you to slim down.
However, diet alone won’t give you the body you want. Exercise is imperative to get into the best shape you can.
Best Exercises for Endomorphs
Endomorphs seldom have trouble bulking up, the problem is that often this bulk takes the form of fat and not muscle.
While regular weight training will work wonders to build up muscle, you need the fat burning benefits of cardio too. The magic formula for endomorphs is often 4 days of weight training per week, making sure to include a cardio session each time.
When you’re just starting out, it’s perfectly okay to stick to low impact exercise as long as it gets your heart pumping. Ideally, you should choose an activity that checks the following boxes:
- can continue for at least 20 minutes
- uses the large muscles like legs and back
- involves continuous, rhythmic movement
As your muscle mass increases, your metabolism will follow suit. It’s perfectly normal to go through cycles of change as you progress. As things become too easy or no longer interest you, adapt and move on.
Winning Workouts for Ectomorphs
Fortunately, with low body fat, it’s easier to achieve well-defined muscles even with small gains when you’re an ectomorph.
If you want to bulk up you are going to need to go hard, and you’re going to need to do it often. Heavy weights and low reps are the way to go.
Compound multi-joint lifts work well for this body type. These include:
- bench press
- back and front squats
- stiff-leg deadlifts
- pull-ups
- barbell overhead presses
There’s no such thing as ”leg-day” when you’re an ectomorph. Try to incorporate as many muscle groups as you can into every workout.
While cardio is good for your overall health, too much can turn your body into a fat-burning wasteland. A quick spin on the bicycle or a brisk walk should do the trick.
BasicTraining for Mesomorphs
When you’re a mesomorph almost anything goes, and you can really enjoy yourself at the gym.
Resistance exercises using your body weight will help to tone, firm and shape your body while burning fat at the same time. Think yoga, calisthenics, and gymnastics.
As a mesomorph, your frame can carry a lot of muscular bulk but that’s often difficult to achieve. There’s a good chance you won’t be able to lift the heavy weights needed to bulk up at first.
In the beginning, using your body weight is an effective way to improve your strength in preparation for these big lifts.
When you’re ready, you can progress to moderate repetitions with moderate weights. About 3 weight training sessions a week should do the trick, consisting of 8 to 12 reps focussing on individual muscle groups.
Staying Motivated
Getting yourself to the gym regularly can be trying. Here are a few tips to help you make every workout enjoyable and productive.
Sticking to a strict regime on your own is never easy. Enlisting the help of a personal trainer will help you to see results quicker and stay on top of your game.
When you sign up for the 21 Day Body Transformation Challenge, we will match you with a personal challenge coach. They’ll guide you on what to eat for your body type and how to get the best results from your workouts.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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Gym Couples: 6 Reasons Why It Pays To Work Out With Your Partner
Gym Couples: 6 Reasons Why It Pays To Work Out With Your Partner
Have you ever considered becoming one of those gym couples? You know the kind — the partners who lose weight and look great together. Here’s why you should.
For optimum ‘fitness goals‘ and ‘couple goals’ in one, nothing beats exercising with your partner.
But, couples working out together doesn’t just mean plenty of opportunities for Instagram-friendly hashtags and gym selfies featuring coordinating workout gear.
Becoming one of those gym couples can actually be a great way to strengthen your relationship while you both get stronger too!
Here are six great reasons why you and your partner should work out together.
1. Built-In Accountability
It’s all too easy to skip a workout when you only have to answer to yourself. Training with someone else keeps you accountable, meaning you’re more likely to stick to your exercise plan. And, who better to hold you accountable than your partner?
No one knows you and your usual excuses like your partner. And, no one knows just how to get you motivated when you’re having a bad day or don’t feel like exercising.
Couples that work out together can encourage and inspire each other. Not only will this bring you closer together, you’re both more likely to get a great workout in too.
2. Achieve Fitness Goals Faster
As author Antoine de Saint-Exup?ry said, “love is not just looking at each other, it’s looking in the same direction.” This is a great metaphor to describe how sharing goals with your partner – such as a desire to be healthier – can bring you closer, and makes it easier for you both to achieve those goals.
Bringing exercise and shared fitness goals into the relationship makes you both more aware of health and nutrition as a couple too. That means both of you are less likely to unintentionally sabotage your fitness goals with offers of takeouts or wine.
And, couples working out together also get to enjoy quality time with each other while getting in shape. Which is much more conducive to achieving your health goals than spending every night on the sofa with pizza and beer.
3. Increase Workout Efficiency
For those of you who are already confident in the gym, exercising with your partner can actually result in a more efficient workout.
Without us necessarily being aware of it, the presence of someone else increases performance. Through a combination of motivation and competition, performing a couples gym workout is a great way to boost your energy levels and improve your speed and efficiency.
Ideally, you’ll both be working out in tandem and switching between machines during super sets to save time. But, it’s also helpful having your partner there to spot you or keep an eye on your form. This ensures that you’re completing moves the right way, meaning better workout efficiency.
4. Have Fun
Having a workout buddy helps you enjoy working out and often makes gym sessions feel like less of a chore.
And, while there are plenty of solo gym moves, a great way to have fun during a couples gym workout is to incorporate some partner exercises. From simple in-sync squats to those brutal double dare crunches, partner exercises offer unique and exciting ways to challenge each other as a team.
You’re also more likely to try new methods and exercises if you have the support of your partner. That could mean going heavier on the weights, trying a new tactic such as a HIIT run, or attempting your first Pilates class together. As a result, you get to shake up your old solo routine and find different and enjoyable ways to work out in the process.
5. Boost Love and Attraction
Exercise results in the same symptoms of physiological arousal, such as shortness of breath, sweaty hands and a racing pulse. This has the effect of mirroring the thrill of romantic attraction. As a result, people often mistake physical arousal for romantic attraction.
In fact, studies show that couples report greater relationship satisfaction and increased feelings of romantic love after participating in an exciting physical activity together. The reason for this is the physiological arousal of the activity rather than the difficulty or novelty of the challenge itself.
So, while getting sweaty together might not seem a great way to make you appear more attractive in your partner’s eyes, psychological research shows that it actually does!
Working out as a couple gives you the chance to take advantage of this physiological arousal. And, it means that exercising doesn’t just make you and your partner healthier. Your relationship also becomes healthier and stronger as a result.
6. Reconnect as A Couple
The gym might not be the most romantic setting, but exercising together can be a great way for busy couples to reconnect.
Couples that work out together provide encouragement and support for each other. They also get to witness each other’s success, build trust and have fun as a team. Even suffering through a grueling workout routine or new class can be a great way to strengthen your relationship. Especially when you can both laugh about it afterwards, or console each other with soothing massages.
And, the very act of exercising together can help you reconnect as a couple. That’s because coordinating your actions, such as running at the same pace, creates nonverbal matching, or mimicry.
This nonverbal mimicry helps couples feel emotionally in tune with each other. And, through this, couples working out together report greater a greater sensation of bonding. A couples gym workout gives you both an opportunity to create this connection, benefiting your relationship and your health in the process.
Gym Couples Who Work Out Together Stay Together
If you’re both into health and fitness then it makes sense to combine your passion for exercise with your passion for each other!
And, with all these great benefits to becoming one of those gym couples, what are you waiting for?!
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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Tracking Your Progress: How to Take Body Measurements During Weight Loss
Tracking Your Progress: How to Take Body Measurements for Weight Loss
You don’t have to rely on the scale to track your weight loss process. Find out how to take body measurements for another way to see your progress.
Want to learn how to take body measurements for weight loss? Then you’ve come to the best place! We’re going to tackle on the sensitive topic of losing weight, and everything it involves.
Many people all over the world struggle with weight loss. It’s no mystery that there is an obesity issue in the United States. But what is the culprit behind so much weight gain, and can we stop it?
We’re going to be answering all your questions about weight loss and tracking results. We’ll take a closer look at all your tracking options, and what’s best for you. You’ll also gain more tips and tricks for keeping up with your weight loss process.
Keep reading to see the best options for tracking your weight loss body measurements!
Getting Healthy and Losing Weight
You’ve made the choice to lose weight, congratulations! That’s one of the hardest parts done. In truth getting healthy and losing weight is all about the right mental state.
That’s where tracking progress carries the most power-encouraging focus. You may be wondering: what’s the point of tracking progress?
While some choose to venture into losing weight without a plan, the best option is to have a goal. Goals are achievable! Tracking your progress is what will get you from point A to point B.
Are there other benefits to tracking? Yes, in fact, there are several. We want you to have a full understanding of why tracking progress is a great option for everyone.
Let’s examine each benefit closer.
Benefits of Tracking Progress
It’s fun to see the difference in your body from start to finish. You might consider taking before and after photos to show everyone your progress. Tracking your measurements is vital for your weight loss progress.
It’s more of a mental habit to focus your brain on continuing to lose weight. In our modern age, there are many temptations that can get us off the path of weight loss. There’s fast food at every street corner, and full-time jobs make us sleepy.
All we want at the end of the night is to curl up and doze off with a full belly, right? This throws a major wrench in the gears when we’re trying to lose weight. That’s why tracking your body measurements will keep you from slipping up.
You’ll see the exact body parts you’ve been neglecting. You’ll know how to better tailor your nutrition plan. Plus, it’ll target a workout routine to get better results.
You’ll get to decide if you should get serious and hit the gym or do at home workouts. Let’s break apart all the benefits of tracking your progress during weight loss.
Keeping Up Your Motivation
Motivation is crucial for losing weight, so you want to ensure you are practicing the best habits. Listen to music, and get yourself ready to pump some iron. Tracking your progress is a good habit to remind you of your success so far.
It’s also going to show you where you need to focus your energy. For example, if you are noticing more weight in your tummy area, you might avoid heavy carb lunches.
Another culprit behind tummy fat is stress hormones! In that case, try out some meditation workouts at the office or during lunch. Quick yoga poses can also release tension that gets stuck in your shoulders from hours of desk work.
It’s easy to get caught up in the stress of everyday life. Tracking your progress is a great way to get your mind clear and practice mindfulness. Which leads us to our next topic.
Being Mindful and Understanding Your Triggers
Another benefit of tracking your progress is that you develop mental resistance. That means that it displays all your triggers, and helps you become more mindful. Mindfulness is helpful for losing weight, but also maintaining weight loss.
As you track, you will notice patterns or trends in your data. You will see a clear picture of what makes you overeat or indulge. You can start to avoid foods or drinks that cause your weight to spike.
Drinks like alcohol can sabotage your weight loss goals, so keep up the focus. This can be hard to avoid when you want to have a normal social life. Going out to restaurants is a popular way to socialize, or have work meetings.
The most difficult aspect of avoiding triggers is resisting temptations. This is where tracking your progress comes in to save the day. It’s harder to give in to temptation when you know the consequences of overindulging.
While it’s hard to say “no,” you’ll be glad that you were strong and hit your weight loss goal.
What Are Body Measurements
We know tracking progress results are beneficial to our weight loss. Now, let’s get into what body measurements are. Body measurements are measurements of body parts like the neck, arms, torso, hips, and so on.
In America, the metric system most people use is inches to record track results. You might have a fitness coach that uses a tape measure for the body measurements. Most times, they use this to jot down your starting body measurements.
They wrap the tape measurement around each body part and see the total number of inches. Here’s everything you need to know about body measurements…
How to Take Body Measurements
Taking body measurements is all about precision, and placing the tape in the right place. It’s also important to note that taking body measurements will vary in women and men. That’s because, of course, women have a bust.
For the most part, the common body measurements for weight loss are:
- Arms
- Legs
- Waist [tummy or gut area]
- Hips
These areas will reduce in inches as you lose weight. It will also reveal details about your workout. Here’s an example.
If your waist is smaller, but the legs are bigger, then you’re practicing cardio or leg exercises. You body measurements are telling, and will more often tell you what you need to focus on.
How to Measure Biceps
Measuring biceps might be the trickiest of the body measurements. Don’t worry, it’s easy so long as you remember “flex.” That’s right when you’re measuring a bicep, you’ll need to flex the muscle.
The goal is to get the tape measure around the bicep at it’s highest point. The best way to tackle this measurement is to have the person flex their arm up. Then, tell them to flex their bicep muscle.
Wrap the tape measure around the bicep. Be sure not to pull too tight or let it hang loose. You want a good, solid tension on the tape measure for an accurate reading.
Then, write down the total inches on your recording device.
How to Measure Forearms
Measuring the forearm is along the same idea as the bicep. This measurement can be done with the arm pointing straightforward. Again, tell the person to flex their arm muscles, which will flex the forearm.
Wrap the tape measure around the forearm, below the elbow. Don’t put the tape measure on the elbow, and don’t get to close to the wrist. You’re looking for the highest point the muscle juts out.
Make sure your tape measure is level to the zero. Check the tension on the tape measure. Is it too tight or too loose?
Once you check all your bases, go ahead and take your measurement. Record the amount in inches in your recording device.
How to Measure Shoulders
Face the person you are measuring head on. Take the tape measure and hold it horizontal to the person. Then, place one end of the tape measure in the center of their chest area.
Take the other end and wrap it around their body so it goes over their back and around the other shoulder. Allow the other point to meet with the first end of the tape measure.
This is your measurement. Again, check for tape measurement tension and level the ends starting at zero. Record your measurement.
[For Women Only] How to Measure the Bust
Like a shoulder measurement, wrap the tape measure around the person. Keep the tape measure straight and horizontal. With a gentle tension, wrap the tape measure around the back of the woman.
Fishing the tape measure under each arm, let it rest against either side of the chest. Be sure to align the tape measure at the highest point of the bust.
How to Measure the Neck
The neck is the easiest measurement of all. For men, you’ll want to wrap the tape measure around the middle of the neck, below Adam’s apple. For women, it’s measured around the middle area of the neck.
Here, you want to ensure that the tape measure is straight and horizontal. Check the tense as usual, and line up the tape starting at zero for accuracy.
How to Measure the Waist
The waist for women is at the smallest point. Unlike muscles, you want to get the smallest point where the waist comes in. Picture putting on a belt.
You want to be sure the tape measure is straight and in a horizontal line. If it drops the reading will be inaccurate. Keep a solid tension on the tape measure to avoid inaccuracy.
Wrap the tape measure around the smallest point of the waist. Most times, this is between the space of the bottom of the ribcage and above the belly button. For men, you can gauge placement like women.
Use your hip bones for guidance. Feel out the area above to find out where your body caves in the most on each side.
How to Measure the Hips
For both men and women, you’ll want to wrap the tape measure around the width of your hip space. Include in your measurement the highest point of your bottom. Wrap the tape measurement straight, tense, and horizontal.
Be sure to align the measurement with the zero for accuracy. Record your measurement.
How to Measure Thighs and Calves
The idea is the same with these bodies parts as it is for the others. You want to get the circumference of the thickest, or highest point of the muscle. Measure each leg by itself.
Wrap the tape measure around one thigh in the mid-section of the quad area. This is about three or four fingers down from the pelvic region. Remember, that the goal is to measure around the high point.
Measure the right leg the same. For the calves, start off with one leg. Again, look for the highest point of the muscle and wrap the tape measure around.
If you flex for one measurement, stay consistent. You’ll need to flex for all measurements to avoid mistakes later on. It’s good to make a note if you keep a body measurements chart or have a record keeping.
Body Measurements and Record Keeping
There are different ways to keep track of your progress. You might have a paper journal or graphing paper notebook. Some prefer other avenues like smartphone apps or even excel spreadsheets.
How you choose to record keep is up to you and your convenience. Each has its perks. Weight loss smartphone apps are versatile and nifty. You can download food apps for tracking food items you intake or tracking your workout.
If you like to check your heart rate during a workout, this is a great option. There are apps which will break down each food item you ingest. Some split foods into different percentage groups of nutrition.
This makes it especially easy to see your calorie count, macros, or fats/carbs/proteins. From here you can see if you are eating too many sugars or taking in too much protein.
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Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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10 Essential Tips For Developing A Healthy Relationship With Food
10 Essential Tips For Developing A Healthy Relationship With Food
There’s no shame in being a foodie. Still, large portions or a junk food addiction can harm weight loss. Here’s to developing a healthy relationship with food.
Do you have a healthy relationship with food? Many people think that, just because they don’t struggle with an obvious eating disorder, such as anorexia or binge eating disorder, that their relationship with food is a healthy one.
In reality, though, a lot of people have issues when it comes to the food they eat.
They might be obsessed with eating clean and flinch at the sight of a doughnut. Or, they might have an aversion to anything remotely healthy and choose to eat only junk food. They might claim to eat whatever they want with no concern about the scale, only to turn around and spend hours on the treadmill working it off.
An unhealthy relationship with food can manifest itself in many different ways, and it’s not always easy to spot.
The good news, though, is that it’s never too late to turn things around.
Read on to learn more about what a healthy relationship with food looks like. You’ll also learn some important skills regarding developing a healthy relationship with food.
Why Does Your Relationship with Food Matter?
Depending on where you’re at in your health journey, you might be wondering why having a good relationship with food is so important.
First, let’s start with the facts. Approximately 71.6 percent of adults in the United States are either overweight or obese. And, at least 30 million people in the United States suffer from some kind of eating disorder.
Clearly, there are a lot of people in this country who have a hard time eating in a way that nourishes and fuels their body appropriately. They may be eating too much or eating too little, but, at the end of the day, the result is the same — a poor relationship with food.
If you have a poor relationship with food, you’re likely going to have a hard time maintaining a healthy weight.
You might go through binge and restrict cycles or fall victim to crash diets. Or, you may look physically healthy on the outside but feel bogged down on the inside by the stress associated with constantly worrying about the food you’re eating.
Before you can make lasting changes and work toward your health and fitness goals — no matter what they are — you need to make sure you’re also working on improving your relationship with food.
What Does a Healthy Relationship with Food Look Like?
It’s hard to pin down exactly what a healthy relationship with food looks like. It’s kind of like asking someone what it means to be fit. Everyone has a different definition in mind based on their past experiences.
You can’t tell, just by looking at someone, whether or not they have a healthy relationship with food. Instead, a more accurate measure is their habits and behaviors.
There may not be one definitive method for measuring a healthy relationship with food, but the following are some common, positive traits to look for.
Ask yourself honestly whether you possess at least some of these traits. If you don’t, it might be time to work on changing your relationship with food.
You Avoid Emotional Eating
You don’t eat out of sadness, loneliness, anger, or boredom. When something bad or difficult happens, you don’t turn to food for comfort.
You Can Eat Intuitively
You’re not constantly worrying about the number of calories or grams of carbohydrates in a particular food. You’re able to recognize hunger, eat what satisfies you, and stop when you’re full.
You Don’t Try to “Make Up” for Unhealthy Choices
In the event that you do indulge and consume something that isn’t technically healthy, you don’t feel the need to “undo the damage” you’ve caused.
You have a good grasp on the concept of being “cyclically fit.” You don’t try to burn off the number of calories you just ate or fast the next day to make up for your decision.
You Avoid Comparison Traps
You understand that, when it comes to food, everyone’s needs and preferences are different.
You don’t compare your body or your food choices to others’. Instead, you just focus on making decisions that make sense for yourself and your lifestyle.
You Focus on Other Things Besides Food
One trait that almost always presents itself in people with an unhealthy relationship with food is the amount of time they spend thinking about food. They’re almost always thinking about when they’re going to eat next, what they’re going to eat next, how it’s going to affect the scale, etc.
If you have a healthy relationship with food, you likely aren’t constantly planning your next meal. You see eating as a necessary part of life and you eat when you’re hungry, end of story.
You Don’t Eat Foods That Will Make You Feel Bad
In some circles, there’s a mindset that, if you avoid certain kinds of food, it’s because you have an eating disorder or an unhealthy relationship with food.
If you truly have a positive relationship with food, though, you understand and respect the fact that some foods don’t make you feel your best.
For you, this might mean avoiding sugar because you don’t like the blood sugar crash that comes with it. Or, you might avoid eating dairy because it upsets your stomach.
A truly positive relationship with food involves eating foods that make you feel good and avoiding foods that don’t, even if everyone else is eating them.
10 Tips for Developing a Healthy Relationship with Food
It’s okay if you’re feeling a bit overwhelmed at this point. It can be hard to acknowledge that your relationship with food isn’t the healthiest. It’s also easy to feel as though you’ll never be able to flip the script and make things better.
You absolutely can make a positive change in your life, though. Start by implementing these ten tips into your lifestyle to start changing the way you look at and consume food.
1. Eat Mindfully
How do you typically eat your meals?
Do you eat standing at the counter or over the sink? Do you plop down on the couch with the TV on while scrolling through Instagram, doing your best not to drop food on your phone or tablet?
Eating mindfully can help you get in touch with your body’s natural hunger and fullness cues. It can also help you enjoy your meal more and feel more satiated. If you have a tendency to overeat, this is an especially great benefit.
The next time you have a snack or meal, start by sitting down in a chair at the table. Don’t turn on the TV or look at your phone. Simply eat your meal with no distractions.
2. Express Gratitude for Your Food
Before you start to eat, take a moment to express gratitude for your food. You can do this out loud or silently to yourself.
If you’re a religious person, this can be an actual prayer. Or, you can simply say “thank you” and think for a minute about the work that went into the meal.
By pausing for a second before you dig in, you can get into a calmer, more mindful state. You may also appreciate your food more if you take a minute to think about where it came from and the work people had to do to get it to you.
3. Ask Yourself if You’re Truly Hungry
Many people start eating, not because they’re hungry, but because they’re experiencing a troubling emotion. They might be feeling lonely or sad, or they might be anxious or stressed out.
Before you reach for your food — especially if it is a highly palatable, processed food like chips or cookies — ask yourself if you’re actually hungry.
Another way to assess your hunger is to ask yourself if you could eat broccoli right now. If you’re actually hungry, broccoli will sound appealing. If you’re not willing to eat broccoli, you’re not really hungry, you’re having a craving.
4. Release the Need for Perfection
Accept that there are going to be times when you slip up. There will be times when you eat out of emotion or let yourself get distracted during a meal. It’s okay.
Once you realize where you made a mistake, take a step back and figure out why. Then, release yourself from shame and guilt and move on with your life.
Remember, you wouldn’t slash the other three tires on your car just because you got one flat.
5. Stop Labeling Foods as Good or Bad
Most people who have an unhealthy relationship with food have a tendency to label foods as good or bad. If this sounds familiar to you, try changing the way you talk about the food you eat.
Instead of seeing foods as good or bad, try looking at them as good, better, and best. Try to make most of your foods come from the “better” and “best” categories, but allow yourself to have some “good” foods every once in a while, too.
6. Don’t Keep Problematic Foods in Your House
When it comes to these “good” foods, many people find that it’s helpful not to keep them in their house, at least for a while. This is especially true for people who struggle with binge eating disorders.
If there’s a food that you have a hard time saying “no” to, do yourself a favor and reduce the number of times you need to say “no” to it. You’re less likely to overconsume ice cream if you don’t have it in the freezer at all.
Make ice cream an occasional treat that you have to go out to get. Then, when you have it, you’ll enjoy it, but won’t always be there in the freezer tempting you.
7. Keep a Food Journal
Keeping a food journal is another useful tool. Don’t just write down the number of calories or grams of carbs in the foods you eat, though.
Instead, pay attention to the emotions you experienced surrounding your meals and snacks.
Were you eating because you were hungry, or were you trying to cover up an unpleasant emotion?
Writing things down can make them more tangible. It also makes it easier for you to spot patterns and look objectively at your situation.
8. Try Cooking Your Own Food
If you have a tendency to order out several times per week, try cooking for yourself for a while instead.
Cooking at home can help you gain a better appreciation for your food. You’ll also appreciate yourself and the effort you put into cooking a nice meal.
Your meals will almost always be healthier when you cook them yourself than when you order out. You’ll save money, too!
9. Measure Out Servings
If you do keep certain foods in the house that you tend to overeat, measure out a serving instead of eating straight from the box or bag.
Even if you don’t actually put your food on a scale, just putting it into a bowl before eating will help you moderate your consumption and avoid overeating.
10. Learn to Differentiate Between “Snacks” and “Treats”
Finally, it’s important to learn the difference between a snack and a treat.
How often have you wanted a snack and reached for something that you knew wouldn’t be filling, like a cookie or a doughnut? That wasn’t really a snack. It was a treat.
Snacks should satisfy your hunger. Treats, on the other hand, are for pleasure.
If you’re hungry and have a couple of hours before you can make dinner, snack on a hard-boiled egg or an apple with almond butter.
Save cookies, doughnuts, and other highly palatable foods for when you want a treat.
Looking for More Inspiration?
If you’re not happy with your relationship with food, you can turn things around today. Now is the perfect opportunity to start.
Keep these ten tips in mind and you’ll be well on your way to developing a healthy relationship with food.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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