We all have habits, whether it’s packing a nutritious lunch for work or grabbing a burger and fries on the go. Habits are the building blocks of our daily lives, and they play a crucial role in shaping our overall health and wellbeing. But what happens when the habits we’ve formed are standing in the way of our health or weight loss goals? According to recent research by CSIRO (founders of the popular CSIRO Total Wellbeing Diet), understanding and addressing these habits is key to achieving lasting weight management.
The analysis of nearly 2,000 Australians found that people who keep their weight in check are far less likely to use eating as a way of coping with difficult emotions, are more aware of their habits, and are more likely to notice when their eating behaviours are getting off track.
The research also found that mood significantly influences eating behaviours, with three-quarters of participants eating more when bored, and over half eating more when feeling depressed.
Positive emotions had the opposite effect, with nearly half of participants eating less when feeling happy. Interestingly, females were more prone to emotional eating than males, with 24% eating to lift their mood compared to 16% of males.
Almost all participants indicated they were tempted by foods that can be a challenge for weight management if consumed too frequently or in large amounts, while over a third agreed or strongly agreed that eating tempting foods was something they did automatically.
Chocolate was revealed as the top tempting food by 72% of survey participants, closely followed by cheese at 61%, and bread rolls at 52%. Males were more likely to be tempted by beer and processed meats, while females reported a higher temptation for savoury crackers, cakes and muffins.
CSIRO Research Scientist Dr Naomi Kakoschke, who led the analysis, said the insights highlight the “chicken and egg” nature of eating behaviours and weight management.
“We know that healthy habits support healthy weight loss, and unhealthy habits typically lead to weight gain,” Dr Kakoschke said.
Off the back of these findings, CSIRO has launched a new tool to help Australians break free from unhealthy eating habits and make it easier to succeed at weight management.
The free, online Healthy Habits Quiz is grounded in psychology and behavioural science. It assesses your habit strength, moods and tempting foods to provide tailored, science-backed guidance to build healthier habits.
“By becoming more aware of their habits through the Healthy Habits Quiz, Australians can kickstart a positive change to their habits and their health”.
“The data highlights that building healthy habits requires more than just good intentions; it requires support to make small, incremental changes that can be sustained over the longer-term”, Dr Kakoschke said.
“By leveraging a science-backed and structured program like the CSIRO Total Wellbeing Diet, which offers tools such as meal plans, food trackers, and a community network, Australians can practise healthy habits that lead to a steady progression toward better health.”
Top tips for making healthy habits stick
- Identify your triggers: understanding the factors driving your eating behaviours is fundamental to making and breaking habits. Take the Healthy Habits Quiz to kickstart your learning journey.
- Plan and prepare: create meal plans for the week to ensure balanced and healthy eating. This includes making shopping lists and prepping ingredients in advance. Cooking at home with fresh ingredients gives you greater control over what you eat, and makes it easier to make healthier choices.
- Eat regularly: we all know how much more tempting a chocolate bar is when you’re starving! Start your day with a nutritious and substantial breakfast to kickstart your metabolism and keep you full longer. Eat meals at consistent times throughout the day to maintain a steady energy level and avoid overeating.
- Manage your portions: be mindful of portion sizes to avoid overeating. Use strategies like measuring food or using smaller plates to help control portions. Stop eating when you feel full and avoid eating out of boredom or stress.
Find out more about the CSIRO Total Wellbeing Diet and take the Healthy Habits Quiz by heading to https://www.totalwellbeingdiet.com/au/resources/quizzes/healthy-habits-quiz/
