Catherine Tanaka
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5 Simple Steps to Revamp Your Eating Habit 

Small changes to what and how you eat can significantly impact your health and well-being. In this post, we'll share five simple steps to revamp your eating habit and start feeling your best. These practical tips will help you make healthier choices that energize and revitalize you. Let's get started with why our eating habits matter!

Why Does Your Eating Habit Matter?

Have you ever heard the saying, "You are what you eat?" It's true! What we eat and how we eat it can greatly impact our overall health and well-being. That's why our eating habits matter so much.

Eating habits play a crucial role in our overall health and well-being. They can impact everything from energy levels to digestion and weight loss efforts. Digestion is the process of breaking down food into smaller components so that they can be absorbed by the body for energy and other functions. 

Eating unhealthy foods or consuming them in large quantities strains our digestive system, making it harder to break down and absorb nutrients efficiently. 

Food also impacts our energy levels, mood, and weight loss efforts. If we constantly eat junk food and sugary snacks, we might feel sluggish and have difficulty staying focused throughout the day. And if we're trying to lose weight, eating unhealthy foods can make it much harder to reach our goals. So, what can we do to revamp our eating habits?

Revamp Your Eating Habit: 5 Simple Steps to Improve Your Overall Health

When transforming our health, we often look for quick fixes and fad diets. But the truth is sustainable change takes time and effort. The good news is that revamping your eating habits doesn't have to be complicated or overwhelming. By following these five simple steps, you can make meaningful changes to your diet to improve your overall health. 

1. Focus on whole foods 

That means choosing foods in their most natural state - fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are packed with nutrients that nourish our bodies and keep us feeling energized and satisfied. Plus, they tend to be lower in calories and higher in fibre than processed foods, making them an excellent choice for weight management. 

Try incorporating various colours and flavours into your meals to keep things interesting and satisfying. And don't be afraid to experiment with new recipes and ingredients - cooking can be a fun way to explore different flavours and cuisines. 

2. Practice mindful eating 

This means paying attention to how you feel when you eat and what you consume. Take the time to sit down and enjoy your meal without distractions (i.e., no phones or TV). Slowly savour each bite and pay attention to how your body responds - do you feel full and satisfied? Or still hungry? 

Mindful eating can help prevent overeating by allowing us to tune in to our body's hunger and fullness signals. Additionally, it allows us to appreciate the taste and texture of our food fully, enhancing our overall enjoyment of eating. 

3. Listen to your body

Listening to your body's signals can help you make informed choices about what you eat and how much. Everyone's nutritional needs differ, so finding what works best for you is important. If you notice certain foods cause digestive discomfort or other symptoms, try eliminating them from your diet for a few weeks to see if there's a correlation. 

4. Drink Plenty of Water 

Water is essential to our diets and crucial in maintaining optimal health. Drinking plenty of water throughout the day can bring many benefits, including improving focus and preventing dehydration during physical activity. 

It may be hard to reach for water instead of sugary drinks like soda or juice, but the benefits are worth it. Drinking water can help control your appetite and stay hydrated throughout the day. 

5. Plan Your Meals and Portions 

A smart way to start revamping your eating habits is by planning what you eat daily. Doing so lets you control the type and amount of food you consume and ensure you get all the nutrients your body needs. 

One great example of this is breakfast. Instead of grabbing a sugary cereal or pastry on the go, plan ahead and make a healthy meal like scrambled eggs with veggies and whole-grain toast. Not only will this keep you full and satisfied until lunchtime, but it will also provide your body with essential nutrients like protein and fibre. 

Another way to control your portions is by using smaller plates. People tend to eat more when they have larger plates because their brain thinks they need to fill them up. Using a smaller plate will trick your brain into thinking you're consuming a big portion, even though it's smaller. This simple technique can prevent overeating and lead to weight loss. 


Revamping your eating habits doesn't have to be complicated or stressful. You can start on a path toward success following these five simple steps. It's important to remember that small changes lead to big results, and with a thoughtful and focused approach, you can achieve anything you set your mind to. Encourage yourself along the way and discover all the benefits of a healthy lifestyle. 

Recipe of the Week

(Smoothie meal): Chia Peach Green Smoothie 

Serves 1 

  • handful spinach 
  • 1 tablespoon chia seeds 
  • 1 banana 
  • 1 chopped peach 
  • 1 cup unsweetened almond milk 

Add ingredients to the blender in the order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend). 

Wait a few minutes for the chia seeds to start soaking up the almond milk. 

Blend, Serve, and Enjoy! 

Tip: Smoothies are the ultimate recipe for substitutions. Try swapping different greens, fruit, or seeds to match your preference. 

Bonus: Chia seeds have fibre and essential omega-3 fatty acids and contain all of the essential amino acids from protein. 

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About the Author Catherine Tanaka

My name is Catherine Tanaka. I am a Personal Trainer, Transformation Coach, Yogi enthusiast and Mom of two. I am on a mission to make a difference in others happiness through fitness using the best research available to give you the best fitness hacks to make being the best version of you possible. Learn more about my one-on-one coaching or check out my Online Course - The Body Project Protocol.