Specificity and baby steps help move you toward your new habit – but something else is key, too:  practice. Your brain needs to decide that this new habit, the new behavior, is its default.  How does your brain get the message?  By you performing – doing – that behavior over and over again.

Remember this:  What gets you to Carnegie Hall (or to the podium, or to the awards ceremony)?  Practice.  Think about this:  What makes your new healthy habit stick?  Practice.

If you’ve resolved to form new healthy habits, habits you want to keep and that fit in with your lifestyle, you need to keep repeating the new behaviors for that habit over and over again.  It’s like learning a language or a new game.  You need to keep practicing.

Why? Our brains are lazy. They like to default to what’s easy for them – and usually that’s an old habit (both good ones and bad ones).  That default behavior is easy, nice, comfortable, and doesn’t require the extra energy necessary to do something unfamiliar. Doing something that’s very familiar can be done without much thinking or energy — like eating a certain thing everyday at the same time or going for a daily run at the same time and on the same route.

The way to create a new habit and to make it “stick” is to create a new “default” pattern to replace an old one. That requires the repetitive practice of doing the same behavior over and over again – like creating a path through grass or weeds by walking on it day after day.

Some Additional Tips For Forming New Habits

• Try one change at a time. Create one new habit and then begin to work on another. Since our brains are, in a sense, kind of lazy, they don’t like too much disruption or change at a time.  They’re used to doing something one way, so pick one change at a time and create a habit around it.

• Be committed and willing to work on your habit (goal). Decide if you’re really willing to make change(s) in your life. Are you serious or half-hearted about what you want to do? “Kinda,” “sorta” goals give you “kinda,” “sorta” results. Realistic, achievable goals produce realistic results.

• Start small and specific. So many of us are guilty of all-or-nothing thinking and overly ambitious goals. Guess what happens?  We shoot ourselves in our collective feet and call ourselves failures.  Do it often enough and a “no can do” attitude gets solidly embedded. Aim for what you think you can do and keep doing it. That doesn’t mean not trying, it just means scale it to what you think you can accomplish with some effort.  If, for example, your aim is to exercise more frequently, schedule three or four days a week at the gym instead of seven. If you would like to eat healthier, try replacing dessert with something else you enjoy, like fruit or yogurt or a very small portion of a favorite indulgence — instead of saying you’re going cold turkey and will never eat a dessert again.

Unhealthy habits develop over time. Working on healthy habits to replace unhealthy ones also requires time. Be patient.  And practice.

The post The Key Thing To Do To Develop A New Habit appeared first on Eat Out Eat Well.

What about forming some healthy new habits that will help you steer clear of wacky diets and deprivation?  Healthy new habits that will stick around for a while!

How Long Does It Take To Create A New Habit?

There are many factors that can affect the process, but essential for any change is doing a new behavior consistently and repetitively – which is also necessary for creating the neural connections in your brain that underlie the new habit.

We’ve been led to believe that forming a new habit takes between 21 and 28 days. Actually, there’s no solid evidence to support those numbers. The length of time it takes to form a habit is unique for each of us because of the factors that surround and influence our behavior.

In a study of habit formation published in the European Journal of Social Psychology, it took study participants 18 to 254 days, with an average of 66 days, to form their new habit.  So, it could take a shorter amount of time – or it could take a lot longer — especially if you’re trying to form a new habit to displace one that’s multifaceted, that’s been around for a long time, or is a replacement for something that you love doing.

Work on one new habit at a time. Trying to create multiple new habits at the same time is confusing, difficult to do, and often ineffective.  Your brain prefers simple and familiar rather than confusing and new so try not to overwhelm it with too many new behaviors at once.

The Steps

You’re ready to do what it takes to create a new habit.  What do you do and how do you do it?  Here’s the process:

1. Describe, as specifically as possible, what you want to do.  Instead of saying “I want to eat less,” identify how many calories or how many meals.  Instead of saying “I’ll drink more water,” identify how many glasses you’ll drink a day.
2. Write your new habit down. The most important thing is not that it’s inscribed but that writing it down reinforces it in your mind.
3. Visualize the successful end result — like being in shape to run a 5K after creating new eating and workout habits.  It might help to visualize yourself doing your new behavior and the results that will come from it.
4. Enlist as much support and accountability as you can from people you know who will be willing to help – identify the naysayers and saboteurs and ignore or avoid them. Remember, you’re focusing on the positive end result, not on the problems you might encounter getting there.
5. Buddy up with a friend who already has the habit you want to create.  This serves as an accountability check and is also positive motivation.  If you go to the gym with a friend who already has a habit of going to the gym it’s quite likely you will continue to go. Going with a friend who moans and whines about the gym and is ready to quit when the slightest breeze blows is not a likely predictor of success.
6. Set up triggers to help cue the new action for your habit each and every time that you do it.  Leave yourself notes, have a coworker remind you, put a rubber band on your wrist, set up roadblocks to temptation or to the vending machine down the hall from your office.
7. Create a ritual around your new behavior – do the same thing every time and the same way each day so that it becomes second nature (and embedded in your brain’s hard wiring.) Habits are time and energy savers and brains like comfort.  Doing the same thing the same way makes it nice and easy for your brain.
8. Think of potential obstacles, animate or inanimate, and plan on how to deal with them.  Make the desirable things easy to do and the “bad” things difficult to do.  Remove temptation, i.e. throw out the junk food and don’t walk past the bakery with the tantalizing smells that waft onto the street.
9. Take baby steps.  It’s admirable to say that you want to walk for an hour each day.  First work on getting out of bed early enough to fit in the time for exercise.  Make it easy and leave your walking clothes in plain sight.  Leave your running shoes where you’re likely to trip over them (don’t trip over them just make it hard to ignore them).  Get out the door and commit to walking ten minutes each day.  Hold yourself to the ten minutes, just do it every day until that part of the habit becomes embedded.  Then build on it.  Walk for 20 minutes, then thirty.
10. Make positive choices.  Each time you’re at a decision point as to whether or not to carry out the action for your new habit think about why you want to do it.  Why is the new habit important, what is the long-term benefit, how great will you feel when you accomplish it?  If you’re giving up an old space and time-taker-upper habit you need to replace that behavior with something else.  If you’re trying to create a habit of not watching so much television what are you going to do with that time instead?
11. Keep a visible reminder of your progress, no matter how big or small.  Make graphs, use pictures, applaud each time you have fruit instead of cake for dessert, use a pedometer to calculate how many steps you walk each day.   Yell hallelujah when your pants zip up without having to suck in your stomach.  Positive feedback is essential.
12. Anticipate imperfection.  The road may be bumpy, so have a plan to regroup.  If something in your action plan doesn’t work, reevaluate.  If you really can’t get out of bed at 5:30 AM to exercise then stopping at the gym on the way home from work might be a better solution (hint: don’t go home first because it requires megamotivation to get back out to the gym).  Your interest may start to wane in a couple of weeks or so into the new actions so keep your cues and triggers in place to remind you to stick with it.
13. Be confident.  Believe that you can achieve what you have set out to do.  Celebrate all your achievements no matter how big or small.

The post A 13 Step Plan To Create Healthy New Habits appeared first on Eat Out Eat Well.

Mothers around the world often say the same thing: slow down and chew your food.  Well, what do you know, there’s something to it.
According to an article in the New York Times, studies show that people who eat quickly eat more calories than they would if they ate a bit more slowly. The people who ate more slowly also felt fuller.
A recent study showed that hormones that give you feelings of fullness, or satiety, are more pronounced when people eat slowly. Subjects given identical servings of ice cream released more of these hormones when they ate it in 30 minutes instead of 5 minutes.
It leads to eating less, too. According to an article published in The Journal of the American Dietetic Association people who ate at a slow pace compared to when they chowed down very quickly said they were fuller and ending up eating about 10 percent fewer calories.

An analysis of surveys completed by 3287 adults (1122 men, 2165 women), ages 30-69, concluded that eating until they’re full and eating quickly are associated with being overweight and that these combined behaviors might have a significant impact on being overweight.

Twenty Minutes Or Less

Research has shown that Americans start and finish their meals — and clear the table — in less than 20 minutes.  A study published in the journal Appetite, found that people eating lunch by themselves in a fast food restaurant finish in 11 minutes. They finish in13 minutes in a workplace cafeteria and in 28 minutes at a moderately priced restaurant.  Eating with three other people takes about twice as long – which can still end up being a really short chunk of time.

Once again, Moms are right – slow down when you eat. (Doesn’t that often go with don’t grab?) Slowing down allows you and your brain to register a feeling of fullness and may even mean that you eat fewer calories. You might even have time to really taste and enjoy your food, too.

This article is part of the 30 day series of blog posts called: 30 Easy Tips for Looser Pants and Excellent Energy.

The post Slow Down You Eat Way Too Fast appeared first on Eat Out Eat Well.

If you’ve resolved to form new healthy habits, ones you want to keep and that fit in with your lifestyle, you need to keep repeating those new behaviors over and over again.  It’s like learning a language or a new game.  You need to keep practicing.

Why? Our brains are lazy. They like to default to what’s easy for them – and usually that’s an old habit (both good ones and bad ones).  That default is what takes the least amount of energy and it’s nice and comfortable. Doing something that’s very familiar can be done without much thinking or energy — like eating a certain thing everyday at the same time or going for a daily run at the same time and on the same route.

The way to create a new habit and to make it “stick” is to create a new “default” pattern to replace an old one. That requires the repetitive practice of doing the same behavior over and over again – like creating a path through grass or weeds by walking on it day after day.

Some Additional Tips

You might like to try one change at a time instead of making too many resolutions or setting too many goals. Create one new habit and then begin to work on another. Since our brains are, in a sense, kind of lazy, they don’t like too much disruption or change at a time.  They’re used to doing something one way, so pick one change at a time and create a habit around it.

Be committed and willing to work on your goal(s).  Decide if you’re really willing to make change(s) in your life. Are you serious or half-hearted about what you want to do? “Kinda,” “sorta” goals give you “kinda,” “sorta” results. Realistic, achievable goals produce realistic results.

Start Small And Specific. So many of us are guilty of all-or-nothing thinking and overly ambitious goals. Guess what happens?  We shoot ourselves in our collective feet and call ourselves failures.  Do it often enough and a “no can do” attitude gets solidly embedded. Make resolutions you think you can keep. If, for example, your aim is to exercise more frequently, schedule three or four days a week at the gym instead of seven. If you would like to eat healthier, try replacing dessert with something else you enjoy, like fruit or yogurt or a very small portion of a favorite indulgence — instead of seeing your diet as a form of punishment.

Unhealthy behaviors develop over time. Creating healthy behaviors to replace those unhealthy ones also requires time. Be patient.  And practice.

This article is part of the 30 day series of blog posts called: 30 Easy Tips for Looser Pants and Excellent Energy.

The post Practice Makes Perfect (Or At Least Good)– Especially With Habits appeared first on Eat Out Eat Well.

Don’t you hate it: you’ve been so much attention to what you eat and your healthy eating habits are really getting grooved.  You’re starting to feel and look great, but, oh boy, you have to go to something big.  It could be a wedding, a dinner party, or dinner at a fabulous restaurant.

First thought: I’m going shopping for something great to wear.

Second thought: The food is going to be awesome.  Is this going to make me blow my careful eating and, then, forget it — it’s all down hill from there.

The Dilemma

You want to enjoy yourself and be able to have some of the restaurant’s “specialty of the house” or a bunch of hors d’ oeuvres followed by a delicious piece of cake at your friend’s wedding.

What To Do?

Prep like your final exam is tomorrow.

Remember cramming for finals?  Hit the books and collect some information.  Research the menu of the restaurant you will be going to or call your host or event planner to find out what will be served at your event.

Many restaurants have their menus online – or you can stop in for a preview.  If you nicely give your host, the caterer, or the event planner a solid reason for wanting to know the menu, you’ll be surprised at how accommodating most can be.

After you’ve researched what can be ordered and/or what will be served, you can then come up with your plan.   If you want that fantastic dessert perhaps you decide to keep your hand out of the breadbasket.  Do you want to have wine with dinner?  Maybe forego a cocktail (or two) – and its calories – before dinner.  Want the very special hors d’oeuvre?   Maybe dessert gets jettisoned.

The point is:  You are in control and can choose what you want to do.  But planning is important.  Make up your mind what you’re going to do ahead of time and commit to it.

A game time decision means that you’re making decisions when too many enticements are already in front of you.  That’s not easy to do.  So, do your research, come up with a plan, and stick to it.  Allow yourself something special – don’t take that away.  But, maybe stick to one or two special treats, not an ongoing feast.  You’ll feel fantastic, in control, and tremendously proud of yourself.  You’ll have had something delicious -– and your new clothes will still look just as great.  Most importantly, those new healthy eating habits are still intact and have and will continue to serve you well.

The post Prep For Your Big Event And Snag An A . . . appeared first on Eat Out Eat Well.

Diet, not a word I usually use, implies deprivation and a way of life that is not easy, comforting, and fun.  So no wonder there are tons of excuses and reasons not to start.

Does This Sound Familiar?

You’ve decided that you want to lose weight.  Do any of these thoughts and actions seem familiar:

• “I’ll wait until Monday to start” – and then you eat enough over the weekend to gain more weight.
• “Wow, it’s Monday, but so and so’s birthday is Wednesday and we’re going out to dinner and then there will be cake – so I might as well wait until after Wednesday to start.”  And then it’s Thursday and you go back to “I’ll wait until Monday.”
• “I don’t have the right kind of food in the house and it’s raining outside and I can’t get to the gym – so I might as well chow down today and wait until I can stock up on the right stuff” (and when is that?).
• “I was so ‘good’ all week and then on Friday I went out and had drinks and dessert and a ton of bread.  So I figured I ‘blew it’ and might as well eat what I want all weekend.  I can start again on Monday.”  Of course Monday comes along and another verse is added to this tune.

There’s Always A Reason — Or An Excuse

You get the idea.  You can always find a reason not to start your new healthy eating plan or activity program.  How about listing the compelling reasons to want to start.

Try A Different Way Of Thinking

Diets don’t work.  Maybe they do for the short-term for some of you, but it’s rare to have long lasting weight loss from a restrictive diet mentality.

Try a different approach.  Healthy eating habits are the key to success.  Finding what works for the long term may require some out of the box thinking and creative solutions.  Go for it and give it time.  Just start.

Have you ever watched an athlete look for an opening through a crowded field of players all trying to obstruct his or her way?  The athlete just keeps looking for an opening – an opportunity.  The choice might be unconventional and require lateral movement or some pulling back before surging forward, but without some kind of move nothing’s going to happen  — no momentum will be gained.

Look for your opening and take it – stop waiting for that elusive perfect moment or the perfect time to lose weight.  You can keep telling yourself that you’ll start tomorrow — but will tomorrow ever come?

The post Are You Waiting For The Perfect Time To Start Your Diet? appeared first on Eat Out Eat Well.

Despite a couple of years of public health initiatives, an explosion in farmers markets, bagged salads, and a White House garden, Americans still don’t eat enough vegetables.

Only 23% of meals include a vegetable (fries don’t count but lettuce on a burger does) and only 17% of dinners prepared at home include a salad (down from 22% in 1994).  Salads ordered as a main course at either lunch or dinner in restaurants dropped to 5% (10% in 1989).

Only 26% of America’s adults eat vegetables three or more times a day (not including French fries) according to a study recently released by the CDC, way short of the government’s health objectives set a decade ago, and less than half of what public health officials had hoped.

2010 Dietary Guidelines

The just released 2010 Dietary Guidelines (yes, 2010 released in 2011) recommends that as part of a healthy eating pattern we should increase the amount of vegetables and fruit we eat.

That means filling half your plate with fruit and vegetables.  They should be colorful and include a variety of dark green, red, and orange veggies, including beans and peas.

Give Me A Reason I Should Eat More Veggies

Vegetable haters might ask, “Why should I”? There are some really good reasons:

• They’re low in calories
• They’re rich in the nutrients we often lack (folate, magnesium, dietary fiber, Vitamins A, C, and K)
• They may help prevent some chronic diseases
• They’re linked to lower risks for heart attacks, strokes, and some kinds of cancers.

Why We Don’t Eat Them

Just telling people to eat more vegetables obviously isn’t working. People know veggies are good for you but lots of us don’t want to admit that we don’t eat them or even like them.

Honestly, veggies can be a lot of work. How often do you get home, open your fridge, look at the veggies (if they’re in there) and just admit you’re too tired to cook them?  Cooking fresh stuff does require time and a commitment. And, unfortunately, poorly cooked vegetables can taste terrible – and, especially for out of season or organic, can be costly.  We basically want low cost, tasty, and convenient.

What To Do

• Change your mindset.  Eating vegetables needs to become a habit – the go to, the default, instead of chips, or cookies, or fries.
• Think visually:  make one half of your plate a color palate of vegetables.
• Don’t be intimidated by them.  Learn about them and how to cook them.
• Experiment with ways to make them taste good (hold off on gobs of butter, cheese, and cream, however, or you’re somewhat defeating your total healthy diet purpose). Try cooking with herbs, broth, and big flavor producers like onions, garlic, and peppers.
• Check out the way the food industry is making vegetables easier:  fresh cut up vegetables ready to cook; already prepared vegetables to take-out; washed and bagged salad varieties; frozen vegetables ready to pop into the microwave.
• Expose children’s palates to vegetables.  Make them the norm.  Students who gardened in Berkeley’s “edible schoolyard” program ate one and a half more servings of fruits and vegetables a day than kids who weren’t in the program.
• Work to make vegetables more affordable and available.  Support farmers’ markets (some markets allow food stamps to be used), rooftop and urban gardens. Get fresh veggies into schools.
• Plant your own garden or just a pot on the stoop or windowsill.
• Do what you can to make vegetables an easy choice.

The post Too Few Veggies — You’re Not Alone! appeared first on Eat Out Eat Well.

We’re a goal-oriented society.  From very early on we learn to work toward a goal or an end result – and often receive some kind of reward if we succeed.

Why not apply that focus to healthy eating and managing your weight?

Goals Can Be Tricky

Have you seen the hang-dog look on an athlete’s face when he or she is in a goal scoring drought?  What about the look on a goalie’s face when that blasted ball or puck lands in the net?

The same thing holds true for goals we might set for ourselves.  Many of us set these broad – huge – goals that are virtually impossible to accomplish.  For instance, (despite Biggest Loser results) you’re not going to lose thirty pounds by the end of next week.

All those huge non-specific goals just end up making you feel positively awful when you don’t succeed at achieving them.  You’ve basically set yourself up for failure and you’ll be physically and/or emotionally sporting that hang-dog demeanor.

Are You Starting Small And Specific Enough?

So many of us are guilty of all-or-nothing thinking and overly ambitious goals. Guess what happens?  We shoot ourselves in our collective feet and call ourselves failures.  Do it often enough and we solidly embed a “no can do” attitude and habit in our brains.

The key is to start with very small, realistic, and accomplishable goals – like putting mustard on your sandwich instead of mayo, or riding your exercise bike for 15 minutes three days this week (instead of saying you’ll ride for an hour seven days – most likely it ain’t gonna happen).

Write your goal down (writing reinforces it) and set a time target for achieving it. Leaving it open ended is just an invitation to put off taking the necessary action (a form of procrastination).  Commit to taking whatever action is required twice a week, then three times, then everyday. Start small and with things that are fairly easy to do and that don’t disrupt your lifestyle. Get some success under your belt.  Then move on to bigger challenges.

You’ll be amazed at how good you feel with a nice sense of accomplishment tucked under your belt.  Makes you want to go back for more!

The post Goal!!! appeared first on Eat Out Eat Well.

I’m a Mom, too, and I don’t know about you, but sometimes I feel as though I carry both the blame and responsibility for just about everything.

Mom’s Role in Preventing Obesity

Well, here’s one more thing.  A recent online survey of 1,037 women, 18 and older, by HealthyWomen, an independent online health information source for women, determined that most women underestimate their role in preventing obesity in their children.

87% of the women surveyed believe that a parent’s obesity can influence a child’s risk of becoming obese, but only 28% of women surveyed assigned the responsibility to themselves.

Research has shown that mothers have a greater effect on their child’s weight  than fathers.
 Only 11% of the surveyed women knew that the risk of a child becoming obese more than doubled if the mother is obese during her first trimester of pregnancy.

It Can Be Tough To Get Kids To Eat Produce

Another study conducted by Working Mother magazine and the Dole Food Company found that 56% of moms say that getting kids to eat fruit and vegetables is either not easy or impossible. Based on my own experience with my sons, I totally agree.

How do you encourage better eating habits in your kids? The Dole study found that persistence, convenience, and creativity are key. Over half of the surveyed moms said that repeated attempts to serve certain foods is the best way to get their kids to eat produce.

Role Models And Gatekeepers

Mothers are role models and are commonly the main food gatekeepers for their families.  By taking charge of their eating and activity behavior during pregnancy and afterwards they have a real opportunity to influence their families’ health.  Kids mimic what their parents do and both moms and dads can demonstrate healthy eating habits and expose their kids to nutritious foods. When parents make good choices they are modeling that good behavior for their children.

The post Moms: Here’s Another Responsibility To Shoulder appeared first on Eat Out Eat Well.

Have you ever looked down to see crumbs all over your lap with a telltale wrapper clutched in your hand, and asked yourself, “Why did I eat that?”  Or, maybe after your second helping of spaghetti followed by ice cream, followed by a horrendously full stomach you’ve thought, “I’m such an idiot, why did I eat all of that?”

Why, Oh Why?

Why do we eat so much – often when we’re not even hungry? There are a bunch of reasons. They’re not difficult to understand – the hardest part is forcing yourself to take a good look at your habits and routines.

What Time Is It?

You might not realize it, but your body generally likes routines and your brain likes structure. One reason you’re hungry at noontime is because you’ve taught your body to expect breakfast, lunch and dinner around the same time every day. So you eat at the appointed hour – hungry or not.

See It, Eat It

Your body anticipates what and when food is coming. Doesn’t your mouth water thinking about Mom’s Christmas cookies or the hot cheesy pizza from your hometown hangout? How difficult is it to not eat once your mouth is watering and the thought of that food gets into your head?

Variety Is The Spice Of Life

You could chow down on a large meal but, as full as you might be, still make room for dessert.  Why? Probably because your desire for something sweet hasn’t been satisfied. Monotony often leads to searching for something different.  Ever been on a diet where you eat the same thing all of the time?  What generally happens when you can’t stand it any more?  Enough said.

Doesn’t That Smell Delicious?

Sight and smell can start a cascade of appetite signals.  The wafting scent of something delicious is one way your body knows that food is close by. This can trigger insulin secretion – which makes you think you’re hungry. If you think you’re hungry, you eat.

Booze

Beer, wine or liquor can impair your judgment, which often results in eating more.  Watching what you eat is harder if you’ve been drinking.

It’s Cold Outside – Or In The Restaurant

Ever walk into a restaurant and feel like you’re going to freeze? Restaurants often intentionally keep the thermostat set low because the colder the temperature, the more you tend to eat.  Heat can act as a satiety signal. Your metabolism tends to drop when it’s time to eat and eating warms you up.

Candy, Pasta, Cereal, Bread, Cookies; Refined Carbs and Sugars; A Whole Lot Of White Stuff

If you eat a meal that’s filled with refined carbohydrates like white pasta or white rice, in only a few hours your body may crave food again. Simple carbohydrate foods are digested quickly which causes blood sugar to spike and then drop. When your blood sugar crashes, you’re a lot more interested in food because your body is sending messages to take in food to help raise blood sugar levels again.

Habits and Routines

Doing the same thing each day, taking the same route home, going into a restaurant with a certain specialty, walking into Mom’s kitchen and heading straight for the cookie jar, are all habits or routines.  For instance, many people find that changing up the route home – avoiding passing right by their favorite bakery or ice cream parlor – will eliminate the craving for a food that had become part of an afternoon routine.

Holidays, Traditions, and Celebrations

Somehow special events scream, “All filters, guards, restraints, and rational thinking are dismissed for the event, day, or season.”  Think about the last wedding you went to, Thanksgiving dinner, or last year’s mega Christmas party.  Did you eat and drink more than you wanted to – or should have?  Why? For many of us a special occasion signals eat and drink without constraint.

Happy, Sad, Spurned, Rejected, And Any Emotion In Between

Yep, emotions. Emotional eating is a frequently a way people suppress or soothe their stress, anger, fear, boredom, sadness, loneliness, and a whole spectrum of negative emotions. These are things that can be caused by major life events or by the hassles of every day life. High calorie, sweet, and fatty foods, often in large quantities, tend to be the choice of emotional eaters.

SocialDieter Tip:

Most of us have times when we eat when we’re not hungry.  Sometimes it’s a one shot deal – or maybe it’s something that happens annually, like at Thanksgiving or Christmas.  We can learn to manage by balancing caloric intake and increasing activity levels.  But, if emotional eating triggers smothering stress or unhappiness with food – or if eating becomes a form of procrastination or relief from boredom, extra weight can begin to pile on.  It may be time to take stock of your habits and routines and to come up with a plan to shake things up a bit.

The post Why Do You Eat — Even When You’re Not Hungry? appeared first on Eat Out Eat Well.