Habits are long-lasting. If you think that a cleanse, diet, or challenge will change how you look and feel, you’re always going to be disappointed.

To make a real change in your health, you’ve got to put in the work. It’s so common for us to think that this work is temporary—a seven day cleanse 30-day challenge, limited-diet cure-all.

Unfortunately, breaking a bad habit, especially in the kitchen, takes loads of sustainable changes. By executing new behaviors consistently, you can easily replace your bad habits with good ones because changes stick over time.

4 tricks that will help you break bad health habits.

If you’re ready to make a change, try starting with these simple health and nutrition habits.

Drink a glass of water before every meal.

Drinking a glass of water at least 30 minutes before a meal will help with two common bad eating habits: overeating and eating too quickly.

When you’re hungry, you need food—now. Drinking water before a meal can help keep your hunger at bay, so you don’t go back for seconds or thirds. You will go into every meal with a balanced hunger, rather than racing to shovel anything and everything into your mouth.

Consuming water 30 minutes before a meal will also aid with digestion, so your body will adequately absorb the nutrients. This will help your body get what it needs to feel fuller, better, and satisfied for longer.

Try swapping a meal for a protein-infused drink.

Incorporating a meal replacement drink into your daily diet is an excellent standard to adopt. Meal replacement drinks, like Soylent, are designed to give your body essential nutrients it needs to thrive—nothing more, nothing less. Because they are made of soy, they are less likely to upset sensitive stomachs, and they can blend into just about any diet.

And Soylent is better for the planet. Unlike other meal replacement drinks, Soylent offers a full nutritional makeup, and our protein is plant-based! Meaning it takes fewer resources to produce than drinks with animal-based proteins like whey or casein.

Adding at least one of these ready-to-drink beverages to your diet will help with calorie control, give your body the right form of fuel, and help the environment. Win, win, win.

Don’t multitask when you eat.

Here’s the situation: you had a rough day at work. You’re racing to get home, and your stomach is growling. You have the best of intentions to make yourself a balanced and healthy meal, but the second you step through the door, your plan flies out the window. You reach for the easiest meal to make, plop down on the couch, and turn on your favorite show.

Sound familiar? We’ve all been there.

By eating in front of the TV, computer, or any other distraction, you’re not paying attention to exactly how much your eating. This not only causes you to want more, but it causes you to feel hungry, even when you’re not. You’re more likely to eat more and also consume more later on in the day.

This year, if you’re looking to make better health and nutrition habits, start by eliminating distractions during meal time. Unplug your television and shut down the computer. You’ll feel fuller longer, avoid mindless snacking later, and reduce overeating.

Snack with purpose.

Mindless snacking kills all health and nutrition efforts. While it may feel good to chow down on your favorite snacks while you’re watching your favorite shows, it has its consequences.

Ditch the sluggish demeanor, bloated belly, and looming guilt for a snack with a purpose. Investing in the right kinds of snacks can significantly impact how you feel on a day to day basis. High-quality protein bars, nuts, or engineered nutritional drinks like our Bridge are great snack options. These snacks will give your body what it needs to satisfy cravings and keep you full until the next meal.

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