Category: Habit formation

According to the World Health Organization, an unhealthy diet and lack of physical activity are leading global risks to health. This comprehensive guide provides practical strategies on how can we encourage ourselves and others to make healthier food choices for a lifetime of wellness.

Research has debunked the popular myth that it takes 21 days to form a new habit, with a landmark 2009 study finding the average time is closer to 66 days, ranging from 18 to 254 days for a behavior to become automatic. This wide variability holds true for creating good eating habits, which depend far more on individual consistency and environmental design than on a strict calendar deadline.

According to research, up to 97% of women and 68% of men report experiencing food cravings, with chocolate being one of the most common cravings reported. Instead of constantly giving in, finding a constructive answer to the question, "What habit can you replace eating chocolate with?" is key to breaking the cycle and improving your health.

According to the CDC, adopting a healthy diet can lower your risk for many chronic diseases. However, many of us fall off track with our nutrition goals due to life's chaos, stress, or a simple lack of routine. Finding the path to re-establish healthy eating habits doesn't have to be overwhelming or restrictive; the key is to start with small, sustainable changes.

It’s a common misconception that forming a new habit, like eating less, takes a fixed 21 days. In reality, research suggests the average time for a behavior to become automatic is closer to 66 days, with a wide range from 18 to 254 days depending on individual factors and the habit's complexity. Training yourself to eat less is a gradual process that involves both psychological and physiological adjustments.

Research suggests that our tastes can change significantly over our lifetime, and while we might think our food preferences are set in stone, adults can learn to enjoy foods they once disliked. This transformation is possible through a combination of psychological techniques, patient persistence, and strategic culinary approaches.

Even a mild level of dehydration can significantly impair your concentration, mood, and physical performance. For many, the goal of drinking 10 glasses of water daily can seem daunting, but it is achievable by developing a structured approach and smart habits. With a little planning, you can meet this health target and reap the benefits of better hydration, from increased energy to improved mental clarity.

Studies have shown that regular consumption of caffeinated and sugary soft drinks triggers the brain's reward centers, much like addictive substances. This explains why you might find yourself asking, 'Why do I crave Coca-Cola so much?', a feeling driven by a powerful mix of biology and learned behavior.

According to a survey, 93% of U.S. adults have an after-dinner snack at least once a week. This article provides effective, evidence-based methods for how to stop snacking after 7pm, helping you break the cycle and improve your health through better routines and habits.

The human body is comprised of approximately 60% water, but many people still struggle to drink enough, citing its bland taste. For those who find plain water unappealing, the question naturally arises: can you train yourself into liking water? The good news is that retraining your palate is scientifically possible and more achievable than you think.