4 steps to healthier eating habits | James Clear
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- Опубликовано: 31 мар 2024
- Watch the full episode here: • How to master healthy ...
Developing healthier eating habits could give you many more healthy years. What’s the formula for creating habits that stick?
Jonathan talks with James Clear to find out.
James Clear is a writer, speaker, and author of the New York Times bestseller Atomic Habits.
If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.
Books:
- Atomic Habits by James Clear: amzn.to/3wJ3ujK
- Every Body Should Know This by Dr Federica Amati: amzn.to/4blJsLg
- Food For Life by Prof. Tim Spector: amzn.to/4amZinu 
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This is so true. I gave up sugar in November 2023 and still on track. I have fruit, whole nuts, peanut butter and greek yogurt easily available for when I'm hungry and need a snack...
Me too, exact same strategy and works very well 😊👍
I quit added sugar in June 2023. One of my favourite snacks is a dark rye Rvita with peanut butter and brown rice miso.
Brilliant! Great advice. I am starting my diet tomorrow and this is so useful. Thank you Jonathan for letting the expert speak uninterrupted. Great episode. 🎉
I've read the book all the way several times, listened to it as the audiobook at least 10 times while driving but Clear always restates the concepts for each podcat or interview he does, each time making it clearer and easier to grasp. He's brought a lot of good into the world, not only helping many change their habits for the better but for simplifying the concepts so that everyone can understand why they do what they do and how to change it if they desire.
I listened to this podcast 6 times on my phone - just looked at this video and I wonder why I thought he was much older! Anyway loved this podcast.
Often after I have finished a meal I still feel hungry. Instead of eating something else, I do the washing and drying of my plates etc and when I have done that, I no longer feel hungry. That way I do not eat too much.
Excellent advice. Also, you can listen to a favourite piece or pieces of music and chill for 15 minutes, after which time you're no longer hungry. Job done.
One thing we have started doing is eating on smaller lunch plates rather than using a dinner plate to control our portion sizes.
Great topic, but… My problem with nuts, is if I had that container of nuts sitting next to me, I’d eat that whole container in the course of a few hours. I have to divide that container into small serving size bags or containers and hide most of them away.
Would you actually though? They're quite filling, so unless you're a quick eater or there's added flavouring, salt, roasting, etc that makes it extraordinarily appealing, I think for most people a small to medium portion is usually enough in one sitting.
@@aliasgharkhoyee9501I can’t answer for the OP but, when it comes to eating, I have roughly two modes:
Some of my eating is connected to & driven by appetite, food satisfaction & satiety; and some of my eating is more connected to emotional dysregulation - impatience, anxiety, distress. When in the second mode it would be nothing to me to eat huge amounts of a thing in order to _make it go away_, Not exactly rational, but it does make some kind of sense. Similarly, OPs nut consumption could be partly pleasure and partly compulsion.
@@aliasgharkhoyee9501 I can (and have, on more than one occasion) eat a kilogram of nuts over the course of watching a movie. I can have nuts in the house, but I only let myself eat them in measured 50g servings.
This is so true for me too. I would eat nuts, until my jaw hurts. So for me I am making it easily accessible but not in my eyeline.
@@prawncrisp5951 That makes sense. Maybe to combat the latter other equipment should be in direct view - such as grip strengtheners, stress balls, etc.
The bit about being less likely to grab food at the bottom of the fridge is interesting when you consider that most fridges have the fruit/veggie drawers at the very bottom. Sorta counterproductive to healthy eating if you think about it.
😂😂
Such simple yet useful concept, which works
Good advice.
Buy his book Atomics Habits. It is excellent.
“Environment design” surely is only do-able if one lives alone….sadly some of us live with others whom even though they also may need to lose weight/choose a healthier lifestyle they don’t wish to follow my lead. Does anyone have any advice for those of us who are tempted by brought home fresh donuts, cakes and sometimes extra portions of take aways - a temptation that is so hard to resist x
Move out.
have a bite, but put it in a plate and sit down to enjoy it along with a hot tea to fill you up
@@doracsiky haha yes that’s one option or kick my partner out 🤣
@@oruga9737 have tried that but it doesn’t work - thanks anyway 👍
I understand that it must be difficult…
I would say that personally I don’t crave donuts. The less you eat sugar, the less you want to eat of it. And when I see something from a supermarket I don’t want to eat it because I know it’s crappy industrial food.
Try to make your own healthier sugary treats. A cake made with wholemeal and zucchini, a date with peanut butter as a snack. Or apple in the oven with a little bit of caramelised almonds on it.
Have a special place or cupboard for those. Out of sight = out of mind.
If you love something like crisps, take the less caloric dense version and eat it once in a while son you have your pleasure moment as well. It’s always a question of frequency.
Check if the other is not sabotaging you unconsciously. If they support you, they will help you. It doesn’t mean going your way 100% but finding a middle ground.
Eat nourishing whole food so you are not hungry.
You can do it. It won’t be linear and you have to analyse when it doesn’t go as planned but you can find a solution and adapt / adjust.
I do well as long as my cptsd isn't triggered. I don't keep junk food at home but if I have to go grocery shopping while I'm in that state, it's really bad😢.
This is good information, the problem is; when you live with a junk food junkie, the garbage is always easy to grab. Willpower can't defeat this every day. I'd love to reset my environment - it makes sense.
Similar to his concept, you have to make the junk food unattractive. Pretend it’s junk. Well that one you don’t have to pretend because it’s actually junk.
This man clearly has never met an introvert.
I've been going against the grain for my whole life of 43 years. I'm sure as heck not stopping now just to fit in with others.
Be yourself and leave behind those that try to force you to conform.
If your social circle is full of bad influences the best thing you can do for your future and personal growth is to put distance between them and you.
Sometimes you just have to leave people behind altogether and that's OK too.
Loves James Clear - if you haven't read Atomic Habits and like a bit of self-improvement, go read it :)
Making something more difficult to obtain can form a ritual when you obtain it
I’m sure I’ve heard this before. Is it a repeat?
Zoe make bite-size clips out of their longer interviews - this is part of a Jan 2024 long vid. Folk are more likely to click on a short clip.
Who cares if your friends aren’t as healthy as you. Why would you get rid of them
Loves James Clear - if you haven't read Atomic Habits and like a bit of self-improvement, go read it :)