7 Essential Tips for a Healthier Relationship with Food

Your diet doesn’t just affect your health but also your energy levels and overall well-being. Healthy eating habits go far beyond choosing the right foods.

These science-backed tips can help you eat more mindfully and feel better:

1. Listen to Your Body with “Hara Hachi Bu”

This Japanese principle translates to “eat until you’re 80% full.” Instead of waiting to feel stuffed, pay attention to your body’s signals. Studies show that overeating is often driven by weak satiety hormones like leptin, especially when consuming processed foods. Eat slowly and ask yourself: “Do I feel comfortably full?”

2. Eat Slowly and Calmly

Eating quickly or under stress activates your “fight-or-flight” system, which hampers digestion. Taking the time to chew your food thoroughly shifts your body into “rest-and-digest” mode, improving digestion and boosting calorie burn. A mindful trick: Take a sip of water or a deep breath between bites.

3. Avoid Feeling “Hangry”

“Hangry” (hungry and angry) occurs when blood sugar drops, often after meals high in refined carbs. Plan regular, balanced meals rich in protein, healthy fats, and fiber. Snacks like almonds, Greek yogurt, or hummus with veggies are great for avoiding sudden hunger pangs.

4. Prioritize Quality Sleep

Poor sleep disrupts hormones like ghrelin (increases hunger) and leptin (signals fullness). Research shows that even one additional hour of sleep can reduce daily calorie intake by up to 162 calories. After a bad night, start your day with a high-protein breakfast to stabilize your appetite.

5. Move After Eating

A 15-minute walk within 30 minutes of finishing a meal helps regulate blood sugar and aids digestion. This simple habit is common in cultures like the “Blue Zones,” where people live longer, healthier lives.

6. Declutter Your Kitchen

Processed foods at home make it harder to resist snacking. Remove unhealthy options and prepare healthier alternatives. Wash and chop fruits or vegetables and store them in easy-to-reach containers to encourage better choices.

7. Drink Water Before Eating

Hunger is often mistaken for thirst. Drink a glass of water when you feel hungry, especially after eating. Studies show drinking water before meals reduces calorie intake and enhances the feeling of fullness.