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Today we hit Day 16 and start the second half of the 30-Day Weight Loss-athon.
All tasks in the 30-Day Weight Loss-athon are adapted from the 52 Weight Loss Missions program.
Read the steps first, then take 10 minutes to think about them and take action. Ready?
I usually eat my breakfast in a rush, standing up in the kitchen. I will try to sit at the dining table. Ditto for my evening meals, rather than perching on a stool in the kitchen, I will sit at the dining table and eat my meal slowly and mindfully.
I have been using slow eating and minful eating strategies this week. A chew timer, putting down utensils while eating, pausing between bites, reducing distractions while eating, and stretching the time for meals to 20 minutes have been what I’ve been trying to add to my arsenal.
Our group strategies that work for us are as follows:
Put our food on a plate so we can see how much we’re eating
Use cloth table linens: napkin, placemat; perhaps a candle – it will make you enjoy & savor your meal
Purchase flowers twice a month to brighten your table & your home or purchase a silk flower arrangement.
Using smaller bowls or plates is not a good idea. You will pile your food high like a small hill.
Using smaller utensils won’t make a difference.
Enjoy your food – savor the taste and texture
Eat slowly – chew your food thoroughly so you extract the nutrients & give your brain time to register when you’ve had enough. Chewing your food thoroughly is better for your digestive system.
Make peace with leaving food on your plate – you can dispose of it in the bin or on your hips; which would you prefer? I would save it for a second meal; after that then throw away.
Eat regularly – every 3 – 4 hours – so you’re never ravenous & out of control. If you have a medical issue on eating – eat small portions/mini meals 4 times a day.
Recognize When to Start Eating
Think of hunger as being on a scale between 1 (could eat a horse & the saddle) & 10 over eating!
Never wait too long to eat which is unhealthy – eat 3 or 4 meals per day on a regular schedule!
Breakfast 7-9 AM; Lunch 12-3 PM & Dinner 6-8 PM. Healthy snack 10 PM before retiring for the night!
How do you do that?
First, you need to develop the habit of checking in with yourself to see how hungry you are at various time of the day.
Your half way through this program; hooray! You’re doing great. Stay on track & you’ll do even better. Remember, food portions are the size of your fist. If you’re a large eater, cut your portion sizes each day until you make a fist size or weekly if absolutely necessary. If you do get hungry later on reach for a healthy snack or fruit. I’m proud of all of you. Keep up the good work & continue to be accountable.
My group responses of the strategies have worked for us:
Put food on a plate rather than eating out of a container – so you can see how much you’re eating [optional]
Use table linen, a napkin, perhaps a candle – it will make you want to enjoy and savor your meal Purchase flowers twice a month to brighten your table & your home. Being considerate to yourself as well!
Use a smaller bowl or plate –This is not a good idea. A small plate will pile high like a hill.
Use smaller utensils — This does not make a difference.
Enjoy your food – savor the taste and texture
Eat slowly – chew your food thoroughly so you extract the nutrients and give your brain time to register when you’ve had enough. Chewing your food is better for your digestive system.
Make peace with leaving food on your plate – you can dispose of it in the bin or on your hips; which would you prefer? I would save it for a second meal; after that then throw away.
Eat regularly – every 3-4 hours – so you’re never ravenous and out of control. If you have a medical issue on eating – eat small portions/mini meals 4 times a day.
Recognize When to Start Eating
Think of hunger as being on a scale between 1 (could eat a horse and the saddle) and 10 over eating!
Never wait too long to eat which is unhealthy – eat 3 or 4 meals per day on a regular schedule!
Breakfast 7-9 AM; Lunch 12-3 PM & Dinner 6-8 PM. Healthy snack 10 PM before retiring for the night!
How do you do that?
First, you need to develop the habit of checking in with yourself to see how hungry you are at various time of the day.
Your half way through this program; hooray! You’re doing great. Stay on track and you’ll do even better. Remember, food portions are the size of your fist. If you’re a large eater, cut your portion sizes each day until you make a fist size or weekly if absolutely necessary. If you do get hungry later on reach for a healthy snack or fruit. I’m proud of all of you. Keep up the good work and continue to be accountable.
My current strategy to keep mindful is put food in my fitness pal tracker as soon as I eat it. Doesn’t always stop me. But I can’t pretend.
Haven’t sorted evening tv eating. I did buy some embroidery. I need to get it or again. Maybe play piano in the evening. Sit there with glass of water? Too easy for me as I have a through kitchen lounge and fridge is right there!
I eat because it’s there, so I am going to be mindful of this and listen to my hungry signals only !!! Have already started eating on a smaller plate.
Stress eating is my biggest overeating challenge. When I feel it coming on (around 4:00 every day), I try to call a friend and/or walk instead.