5 Eating Habits We Don't Realize Are Hurting Us

When it comes to our eating habits, we've all developed patterns that shape how we eat.

Some of these habits are rooted in childhood, while others develop throughout our lives.

Some habits are good and help us maintain a healthier lifestyle.

Others, not so much.

If you struggle with unhealthy food habits, know you're not alone. Chances are, millions of others face similar challenges, and awareness is the first key to change.

So today, let's talk about five of the most common eating habits hurting us and what we can do about them.

#1 Overly Restricting When Dieting

Quite possibly, the most common mistake people make when dieting is going too hard, too fast, by drastically reducing their food intake.

It makes sense; we all want to lose weight as quickly as possible. So what's the best solution? That's right, cut out as much food as we can.

Sorry to tell you, that's not the way it works.

Most of the time, extreme calorie-cutting backfires, causing stress and leading to an unhealthy relationship with food.

If we cut back too hard, eventually, our body will fight back by making us ridiculously hungry. It's our pesky survival mode kicking in.

The harder we resist, the stronger those urges become—making it nearly impossible to maintain.

This is how so many of us fall into the "yoyo" diet trap as we watch our weight go up and down for years and years.

What to Do About It:

The key to overcoming restrictive dieting is finding a balance that works long-term.

• Accept the realities of rapid weight loss: Losing weight too quickly triggers an increase in hunger, making it much harder to sustain your progress. A slower, more gradual approach is critical to long-term success.
• Shift to a long-term mindset: The goal isn't rapid weight loss; it's to develop sustainable habits you can maintain for life.
• Think inclusion, not exclusion: Instead of cutting out entire food groups, focus on adding healthier, nutrient-dense options. You can naturally crowd out less healthy choices without feeling deprived by including more fruits, vegetables, and whole grains.

#2 Eating Too Fast

In today's fast-paced world, eating quickly has become the norm.

In fact, most of us don’t realize we eat so fast that our mouths outpace our stomachs, causing us to overeat before we realize we’re full.

Not to mention that fast eating can be difficult for our digestion and make us feel bloated. And when we slow down, we actually enjoy our food more... Go figure. ​

What to Do About It:

Slowing down while eating can make a big difference in how much and how quickly you consume food.

• Make sure you're actually enjoying your meal: Take time to enjoy the flavors of your meal. Mindful eating enhances satisfaction and can cause us to appreciate what's on our plate more.
• Turn off distractions: Avoid eating while watching TV or scrolling on your phone. Focusing on your meal helps you recognize when you're full and prevents overeating.
• Set down utensils between bites: This small action can slow your eating pace, giving your body time to signal fullness.

#3 Snacking Out of Habit

Snacking is a common part of modern life, but it's easy to slip into the trap of eating out of habit rather than hunger.

Most of us snack out of boredom or stress, like grabbing food while watching TV or munching on cookies after a long day.

Over time, this can lead to unnecessary calorie consumption and disrupt natural hunger signals, making it harder to differentiate between genuine hunger and emotional cravings.

What to Do About It:

Breaking the habit of mindless snacking starts with being more intentional about when and why you eat.

• Understand hunger versus cravings: Before snacking, pause to assess if you're truly hungry or if your desire to eat is driven by emotions or routine.
• Make snack time intentional: Set aside specific times for snacking, and avoid mindlessly eating while multitasking.
• Portion out snacks beforehand: Decide how much you want to eat before snacking. Use small containers or bags to avoid eating straight from the package. Also, you can buy the smaller serving sizes for many snacks, like grabbing a pack of 8 Oreos instead of a regular-sized one.

#4 Not Making a Grocery List

Shopping without a plan makes it easy to give in to impulse purchases, especially when stores tempt you with high-calorie, processed foods.

Having a grocery list helps you stay focused, making it less likely to grab the unhealthy options on a whim.

It also ensures you're buying what you need for balanced, planned meals rather than resorting to quick, less nutritious choices.

Trust me, if you leave the decision-making to the person mindfully making a list instead of the one chilling on the couch with a cabinet full of snacks, you'll be glad you did.

What to Do About It:

• Make a grocery list: Planning your meals in advance allows you to create a list tailored to your health goals and helps you avoid impulse buys.
• Stick to your list: Yes, this may seem obvious, but it can be ever so easy to grab a snack or two that's not on that list.
• Be intentional with your choices: If you have a reason for everything you buy, you'll think about the bigger picture instead of just your current cravings. This can mean choosing healthy options, like what will give you energy in the morning, or even planning for snacks, like saving a treat for your favorite show of the week.

#5 Serving Too Large Portions

Portion sizes today are way bigger than they used to be, from fast-food burgers to bagels and pizza slices.

This often leads to overeating because, let’s face it, if it’s there, we’ll eat it.

This habit sneaks up on us, especially at restaurants or social events where oversized portions are common.

Unfortunately, our bodies often have a delayed reaction when it comes to feeling full, so by the time we realize we've had enough, we may have already eaten more than necessary.

What to Do About It:

Practicing portion control is easier when you're mindful of how much food you're putting on your plate.

• Start with smaller portions: Serve yourself a modest portion to begin with. You can always go back for seconds if you're still hungry, but starting small helps prevent overeating from the start.
• Pause after your first portion: Once you've finished your first portion, take a break and give your body time to signal whether it's still hungry. This pause helps you distinguish between genuine hunger and the desire to keep eating simply because there's more food available.
• Use smaller plates: Research shows that smaller plates can trick your brain into feeling satisfied with less food. It's a simple but effective way to practice portion control.

Final Thoughts

Negative eating habits can hold us back from healthier lives, but recognizing them is the first step to taking control.

Most of the time, the solutions are simple—like slowing down at meals or being mindful of portion sizes. The key is catching these habits as they happen and making small, mindful adjustments.

So, if any of these habits affect you, take that first small step today. With consistency and patience, you'll be on the path to healthier, more mindful eating—and a better version of yourself.