Does the environment contribute to weight gain?
The environment is the invisible side that shapes your behavior. Therefore, before changing anything in yourself, it is easier to change the external conditions to which you will begin to adapt. If the environment promotes overeating, then overeating is almost inevitable.
There are two types of environments to consider:
External — the physical environment around you
- External — the physical environment around you
- Internal — your thinking and habits
What is the external environment?
The external environment can be anything from your room to your home to the street to your own city. There are various components in this external environment.
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House
The home starts with the kitchen, one of the most important environments where building healthy habits begins.
- Subtraction
- Throw away or donate foods that will not contribute to weight control and health management. Go through your kitchen or wherever you store food to clean the house.
- If there are several foods that you decide to keep, limit the quantity or store them out of sight.
- If you have a family member who brings tempting food into your home, ask him not to do so and perhaps eat it outside the house if he really wants to enjoy it. To successfully lose weight, it is important to seek support from your family members. Removing tempting foods from your sight is one way to support you.
- Replacement
- Once you’ve eradicated these foods from your kitchen, it’s important to replace them with foods that will support your weight loss goals and provide your body with optimal nutrition.
- Keep only the healthiest foods in sight. Visual cues are the most powerful.
- Reduce your available food choices. Too much food choice encourages you to overeat.
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Keep your kitchen clean
Research has shown that unclean kitchens are associated with poor eating habits and more uncontrolled eating. This is thought to be partly caused by stress. A messy kitchen is stressful, and stress is the motivator for food for most people.
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Job
- Take food with you
If you have a healthy lunch in your bag, you’ll be less likely to go out to eat or visit the snack vending machine.
- Office rituals
When you’re at the office, there’s almost always a birthday, holiday, or some other reason why pizza, chocolate, and candy end up on the tables. You can eat ahead of time so you don’t feel too hungry and take a small bite from the communal table, or you can bring your own healthy snacks.
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Food on the road
- Your personal car is also your environment. Keep it clean and, just like in the kitchen, leave only healthy snacks.
- Eat before your trip so you are not tempted to make unhealthy choices.
- If you know you’ll be snacking along the way, it’s best to plan your route in advance so you know exactly what you’ll have along the way. This could be a familiar store or cafe with a menu you know. Planning your menu in advance will reduce the likelihood of choosing high-calorie dishes.
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Assess your urban environment
Street
- How many fast food restaurants are there on your street?
- How far is takeaway from your home?
- Is there a gym on your street?
- Is there a park on your street?
- Do you have a walking path near your home?
City
- Does your city support a healthy lifestyle?
- Is there a bike lane on the roads?
- Are there exercise machines in the parks?
- How many swimming pools are there in your city?
- Does your city support the health of women and children?
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People who surround you
We are randomly influenced by the people around us. We somehow adapt the habits of the people who live with us.
It is necessary to openly express your need to change towards a healthy lifestyle and offer to share this responsibility with the person who lives with you. In a circle of like-minded people, goals are achieved much faster and more effectively.
This transformation requires thought, effort and planning, but it is worth it. You can start with one thing, and the rest of the environments will follow.
Also:
Top 11 healthy habits for successful weight loss
How do you know if the diet you’ve chosen is right for you?