Changing Bad Eating Habits
See Them, Name Them,
Claim Them, Change Them!

Changing bad eating habits can be successful if you follow a step-by-step process of behavior change.

Though there are some who can change 'overnight' or give up a bad habit cold-turkey, most people succeed in changing by taking small steps, making small changes in their diet and lifestyle.

Change happens as you keep moving forward toward your goal of developing healthy eating habits.

Change is a process.

Recognize the need to change.

You know that excellent nutrition is the foundation, the basis, for excellent health. And you don't have excellent health. So, there must be some dietary habit that you have that is preventing you from experiencing excellent health.

Because you are here reading this page, you recognize the need and perhaps have the desire to change a bad eating habit or two.

Congratulations! You have successfully completed the most important steps in the change process- seeing the need to change and having the desire.

See Them

Sometimes we need to step back and reflect on exactly what we are doing. We need to try to look at our eating habits objectively, without rationalizing or defending our behavior.

So, in order to evaluate your eating habits, keep a food diary for a few days. Write down:

• Everything you eat or drink.
• The time of day you eat it.
• Where you ate and with whom.
• Note how you were feeling, your emotions, your hunger level at the time.

A food diary will help you see any bad eating habits you have. You do need to be truthful in your diary, though!

Here is a daily food diary for you to print off and use.

Name Them

Once you have at least 3 days of eating recorded, read it over carefully. Pray for the Holy Spirit to show you any bad eating habits you have.

On your diary, circle in red any bad eating habit you notice and 'put a name on it'.

Is it emotional eating? Late night eating? Overeating? Refer to the list of common bad eating habits.

Identifying and naming any bad habits you have is very important to changing bad eating habits. You can't change if you don't see what you need to change.

Reflect on why you developed the habit. Just some thoughts to get you started:

• Do you overeat because you are tired?
• Are you eating convenience food because you failed to plan ahead?
• Do you take a second dessert just because you want it (lack of discipline)?

Claim Them

The next step in changing bad eating habits is to confess to yourself and to God the bad eating habit. Do not justify them or make excuses for them.

Bad eating habit a sin? Bad eating habits are not health promoting, thus you are not honoring God with your body.

Also, with many eating behaviors we are making food our idol.

Think about it.

Change Them

Surrender your own sinful nature and ask the Holy Spirit to lead you how in changing bad eating habits into new, healthier habits. Pray also for the Holy Spirit to empower to make the changes you desire to make.

Changing bad eating habits requires a plan. Using 3 columns, write down the bad habit in one column. In the next column, write down your healthy habit goal. In the third column, write down the steps you will take towards your new, healthy eating habit.

Here are a couple of examples:

Old Habits Die Hard

Changing bad eating habits is not easy. Over time, habits become learned, automatic behaviors which are much stronger than new habits you are trying to establish.

Fortunately, as Christians, we have strengthening power of the Holy Spirit to help us. As long as you stay connected spiritually, you can change.

Here are a few things to remember for a successful change to healthier eating habits.

• Take baby steps; setting mini-goals.
• Make a plan prayerfully for accomplishing your goal.
• Always move forward toward your goal.
• If you get off track, confess it, and repent by moving forward.
• Never give up. You CAN do it!
• Be more mindful. Pay attention to what you are eating and drinking.
• Adopt an attitude of gratefulness for all things.
• Be realistic in goal-setting and your progress.
• Pray and practice stress management. Uncontrolled stress can knock you off track.
• Get enough sleep. Fatigue will distort the reality and weaken your resolve.
• Find an accountability partner or hire a health coach. Someone who will encourage you, inspire you, help you stay motivated and hold you accountable.

Most experts agree it takes about 28 days to change a bad habit. Please allow yourself at least this much time.

Changing bad eating habits is possible. Slowly, steadily work toward your new healthy eating lifestyle. You CAN do it!

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