Month: September 2020

The 3Rs to achieving Healthier Eating Habits

Successfully maintaining a healthy weight can be quite a challenge.  Isa sa mga technique ng pag-maintain ng healthy weight is a continuous cycle of evaluating our eating habits.

To achieve this, pwede natin i-apply ang 3Rs.  These are:

REFLECT

REPLACE, and 

REINFORCE

REFLECT – to reflect means na kelangan natin pagnilayan o i-assess ang ating mga eating habits — be it good or bad.  We can do this on a regular basis.  Pwede ito after a day’s work we keep a simple diary.  Or pwedeng on a weekly basis.  Focus natin sa mga karaniwang triggers ng unhealthy eating

REPLACE – replace means na palitan natin yung mga unhealthy habits with healthier ones.  We can slowly put in small changes or practical modifications para hindi naman masyado mabigla ang usual routines natin.

REINFORCE – give ourselves credit for the good work that we’ve done.  Of course, hindi dapat food! Also, don’t forget to congratulate ourself for the small successes in maintaining the changes in our habits.

So that’s it! The 3Rs to help change our eating habits.  In the part, we’ll share with you how we can go about assessing our eating habits. 

Starting the Journey to Good Eating Habits

Our journey to a sustainable more healthy weight involves a change in the way of how we do things.  Pero making drastic and sudden changes to our eating habits, kung minsan, may do more harm than good.  Sure, they can lead to weight loss pero most often, on a short term basis. And more often, the long-term repercussions can lead to more weight kesa nung nag simula tayo.

Para mas maging long-term at sustainable ang ating weight loss journey, kelangan natin ng i-review at i-assess ang ating eating habits.  Meron na kasi tayong mga nakaugalian na pwedeng makatulong sa ating weight loss.  Example nito ang pagkain sa oras at hindi pag skip ng breakfast.  Pero meron din mga habits nakaka-hinder dito.  Halimbawa yung parating inuubos ang laman ng plato natin kahit super busog na tayo.

Kelangan natin i-identify ang mga habits na ito at palitan ang mga nakasanayang bad eating habits.  In other words, the journey to sustaining a healthy weight involves also a constant reflection and improvement in our habits.  Kailangan din kung minsan ng pagbabago sa ating mindset.

On the next part, tingnan natin ang isang simpleng pattern kung paano natin pwedeng mapabago ang eating habits natin.