Better Eating Tips

Hello to all out there today, just a short one today.

I’m going to talk about how to eat better. No, I’m not going to talk about nutrition but the actual act of eating.

These are all in no particular order, there is no hierarchy, they are all important and not should be overlooked.

Chewing

You need to chew your food more. Chew your food into a fine paste before swallowing. This also includes not overloading the mouth with food to start. Overeating is major problem and one of the main reasons for obesity. As simple as this seems just by chewing your food more, digestion will be aided, and you will slow down your rate of eating allowing the full sensation to be felt before being overfull to the point of tearing your stomach.

Slow Down

This points directly relates to the point of ‘chewing’ from above. By actively slowing down the pace you are eating, and chewing your food more, you will feel that full feeling without going to the point of overstretching your stomach. By slowing down, you have the chance to taste the food, savour and enjoy it.

Don’t Watch TV

While eating don’t watch TV. This should be adhered to for the 2 points above. You should not be distracted when eating. That is to say, you should notice what you are eating, taste the food and chew it correctly. By not being distracted you will be able to better achieve this.

Portion Control

Quite simply don’t eat more than you should. Control the amount of food you are having. With the introduction of the above methods; chewing and slowing down, you will start to realise that you don’t have to eat as much and you will come to know what a better serve size is for you. Start to cut your portions down actively before you start eating and reap the benefits.

Drinking

Yes, I hear you, but William ‘drinking’ is not part of eating. No, you’re right, but it is worth mentioning because nothing slows down digestion like fluids added while eating. Fluids dilute the digestive juices and just interrupt digestion. So don’t drink while eating. Drink 30-45 minutes before eating, that way the fluid will be long gone from the stomach and you will be hydrated too. As a side note this does not include keeping a small glass of water (small) handy while eating especially if the meal is a dry meal.

Well there you have 5 tips to better eating, that will aid you in not overeating and contribute to creating some healthier habits.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

A Solution To Waste Of Time Diets

If I say diet what do you think?  How would you define diet?

Commonly referred as: that period of time where I’m starving myself or an unpleasant episode to be endured for a temporary amount of time.

Usually the ‘diet’ subject surfaces before major events like, weddings, summer and holidays. After the event, and the attempted dieing, sorry I meant dieting, you get to return to old habits, breathe a sigh of relief that it’s all over, until the next time!

Once you return to eating as you normally did, the weight returns and you’re back to square one.

Let’s examine why. The diet was essentially training you to ‘eat less’, while trying to improve the nutritional side of things. Commonly people keep fluctuating between weight off and weight on. A rollercoaster of dieting and not dieting.

SOLUTION:  Eat less. Regardless of whether on a diet or not.

Eating less, or portion control, is one of the major keys to any diet, as overeating is a major problem that contributes to unhealthy weight and obesity.

So, eat less. Sound simple enough. Work out what a normal serve would be for  you and put some back. And don’t go back for seconds.

Maybe you snack too much, sitting in front of the TV of an evening. This maybe the best way to start to control your portion sizes. By reducing or removing snacking completely you will be reducing the overall amount of food you consume.

What about breakfast?  I don’t snack at breakfast! I hear you say. No, do you eat breakfast? Many people miss breakfast, only to start snacking and bingeing by mid-morning.

Now understand, many people don’t eat first thing in the morning, and have to wait until their body wakes up. This is ok, I’m the same way, my point is that have an organised meal ready to eat once your body is ready, rather than bingeing on crap and controlling the portion size too.

Examine your current eating habits and start to reduce the overall amount you consume in a day by just 10%. Allow a month to get used to the new changes. Then reduce another 10%, and continue this process, slowly but surely lowering the overall amounts until you start losing weight.

Yes this will not be easy, it is by trial and error. You will be feeling this process out.

In the long run you will lose weight, and won’t have to continue playing the weight off weight on game.

An added benefit is that you will save money, by eating less, but also you won’t be wasting money on expensive diets, programs, or fads.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.  Click here if you want to change your life for the better.

 

Success Stories – Megan Rachow

Hi out there to all those who are reading, just a light one today.

A success story to motivate you and give you proof that you can do it, you can lose that dreaded weight.

Today’s success story is about a lady named, Megan Rachow, who lost 170 lbs or 77 kg for those on the metric scale.

That’s impressive amount of weight.

How did she do it?

‘First, she had reached a point, as she states: “the day the switch flipped for me”.  She had become committed to losing weight, had reached her threshold.’

‘She started small, first cutting out soda and only eating food she cooked at home.’

‘Megan says, that in the first week she lost 9 lbs or 4 kg. That’s an amazing start to a weight loss journey.’

‘After losing 100 lbs (45kg), she started doing more adventurous exercise.’

‘She became fascinated by fitness and seeing what new things she could accomplish.’

‘She ran, lifted weights, and completed triathlons.’

‘She now eats clean foods, like salad, quinoa and lots of vegies, also packing her diet with chicken and turkey.’

She ends the article by saying:  “I am now living a life that I love and feel as though I am a completely different person. The most important thing I have gained is being comfortable in my own skin.”

This is an amazing lady, to lose 170 lbs (77kg) is a truly captivating thing and it should be celebrated. Fantastic Megan, great work, and keep the hard work going. You are an inspiration to many people.

So how did she do it?

Removed the bad things from her diet and exercised. Diet and exercise. Started small and kept on improving with time and effort.

Please check out the article here.

http://people.com/bodies/half-their-size-weight-loss-story-megan-rachow/

And please check out her Instagram and Facebook accounts, where she shared her weight loss journey.

https://www.instagram.com/megankrachow/

https://www.facebook.com/MeganRachow

Thanks Megan for being such an inspiration!

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 10

Month 12:  December – Review – self assessment:

HOW CAN YOU FURTHER IMPROVE???

December. Unbelievable, if you’ve made it this far, how much has your life changed over the last year? How much different do you look and feel? What have you achieved this year? How many people have noticed a change in you?

For this month, I want you to take time to review your results.

It’s time for more photos, how do you compare to the photos from January? You’ve come a long way. How much has your diet changed? How much has your fitness and strength changed? How much has your habits and self-talk changed?

Here’s how I want you to do it, below are the questions I want you to answer. I want you to physically answer them, yes, I want you to physically write the answers out and take time to answer them. Give a descriptive answer for each stating where you were when you started, a whole year ago now, and then where you are today.

Each answer should be paragraphs and paragraphs long, not a single sentence.

Why, I hear you asking. Because I want you to put the truth on paper and get all the emotion and story out. It has a secondary benefit too. And that is to help you focus on the next upcoming year and focusing you on the task of continuing you’re now healthier way of living.

Week 1:  Diet how much has your diet changed?

Week 2:  Exercise – how much has your fitness and strength changed?

Week 3:  Mindset – how much has your self talk and your habits changed?

Week 4:  Take photos and measure your weight. Review. How much have you changed?

LAST QUESTION:  How do you further refine or improve?

Only you can answer this question. Maybe it’s your diet, or maybe it’s your cardio or your strength training. Maybe you want to change something because you want to try something new. This is great, because as it is said, ‘variety is the spice of life’. Maybe your some areas aren’t to the standard you would like, so improve those areas. Whatever the changes may be, remember, that you don’t want to revert back to what you used to do. Was it a better way of life? Really?

Hopefully you have seen all the changes that you have wanted to see. And hopefully more in most cases. To re-state what I said at the beginning, 12 months ago, people over estimate what they can achieve in a year and underestimate what they can achieve in a decade.

Realise that this is the beginning. What will another year of this lifestyle bring? What will another 10 years bring?

Change your hypnosis every 2 – 3 months. Continue to train every day for approximately an hour. Continue to refine and improve your diet. Further analyse your portion control, that is, your meal sizes. Continue to monitor and adjust your self-talk.

Thank you for following my posts for An Action Plan For Weight Loss This Year.

These posts have made me further review my healthy lifestyle and to question the things in my life, some of the comments I’ve received have been incredibly insightful and have lead to reflection on my part.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 9

Month 11:  November – Nutrition

Wow, you’ve made it to November, eleventh month of the year. This month, yes another nutrition month. Yes, you know the drill now, start looking for more unhealthy or processed products to remove from your diet. We’re looking for at least another 4 – 8 unhealthy processed products to remove.

Now for those still consuming processed products, this will be easy, just remove those items. For those who have removed all the processed products from their diet, this of course will be harder.

OK, so what to do if you can’t find anything to remove. Well this had to happen at some stage of the journey. If this is your dilemma, you will have to start to look at your diet overall this month and start to remove things that may be natural but you feel is not right for you or not as healthy as you would like.

Maybe you’ve been consuming dried fruit, fruit cocktail, fruit juice, veggie chips, commercially available veggie patties, oatmeal, commercially available bottle green tea, and so on and so. While these may seem healthy in reality when you, look at what is  in the product, you will soon see that they are just another processed and yes, unhealthy food product.

Now, just start reviewing what is in your diet, look into it, research it, and find out the health benefits of each of the foods you consume. And yes that includes all the fluids too.

Don’t make it a difficult choice, if it’s coming down to whether to eat long or short grain rice, you’ve gone too far. The idea is (I’m using rice as an example) whether to eat rice or to remove it from your diet. Yes, yes, I know that you will find that within a food group you will find certain types of foods are more healthy than others, and if you want to go to this length, that’s great, but the idea is to keep it simple. Remove the bad processed foods.

The second thing I want you to do this month, is to change your hypnosis. You decide what the theme will be. Maybe there is a specific problem you’re dealing with or been putting off. Maybe there’s something you would like to do, like a goal, but you’re too scared to do it. Well use this hypnosis to propel you forward in a direction of your choosing.

Click here for Steve G. Joneses Products

Click here for Rick Collingwood’s Products.

30  days of November:  Train everyday either cardio or strength, hypnosis each day, control food portions, aware and modify your self-talk, don’t lapse  on those 20 unhealthy processed foods, fast 2 days per week. Try to find more unhealthy foods or processed products to remove, try for 4 – 8.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 8

October. This month, try for a second day of fasting during the week. Don’t make it a day following or before the previous day of fasting, but rather any other day during the week.

My instructions from August:

So choose one day per week, and for the first week just cut back 1 meal. That’s it. Maybe have breakfast later and have dinner earlier. It’s only a suggestion. Find a solution that works for you.

Week 2:  maybe cut back just 10% of the normal size of your meals.

Week 3:  maybe cut back another 10% of your normal meal size.

Week 4:  maybe cut back a further 10% of your normal meal size.

So after 4 weeks, you will only be eating 2 meals, that are now only 70% of their regular size.

Obviously this is the second day during the week that you will be performing a fast, so make sure it’s a light day for whatever training you’ve planned to do. Keep that training going.

That’s all this month, this month.

PLEASE NOTE: If you have current medical health conditions please consult your GP, before starting any sought of dietary changes, like fasting. It’s great you’re trying new things, but don’t put your health or safety at risk, please consult your GP first.

31 days of October:  Train everyday either cardio or strength, hypnosis each day, control food portions, aware and modify your self-talk, don’t lapse  on those 20 unhealthy processed foods, and now fast  2 days per week.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 7

Month 9:  September – Nutrition

September, back to nutrition. Ok, how much crap is still left in your diet? Yes, I’m back on this topic again. I’m serious how many things do you still consume that are unhealthy, or processed?

But William, we’ve done this before. I know, but your journey to health, requires change, and that change requires you to uncover all the little things that aren’t healthy. I realise that you have already removed 16 items from your diet and those 16 things should have constituted the bulk of the unhealthy products you consume.

Look again, analyse and review all your diet, from sun up to sun down. What else could do with improvement? Do you make things more tasty with dressing? Reduce it or better replace it with something better.

Are you still eating bread or wheat products? How about milk? I’ll leave you to decide what to do, but you should realise the health ramifications of these foods. Research into it. These are only suggestions.

Maybe you don’t like drinking water, because of the taste. Maybe reduce what you are drinking and start to have more water. Chilling water, makes it easier to drink, or you could filter it. You’d be surprised how much better water tastes after filtering. I know these are fluids and I said ‘food’, but realistically if you’ve followed my instructions so far, there might not be to many things to remove from your diet.

So take your time, review your diet and what you’re consuming. Do some research. It’s your health. It’s your life. Try to eliminate or change at least another 4 things, aim for 8, but if you can do 4, that’s 20 things you’ve removed from your previously unhealthy ways.

The second thing I want you to do this month, is to change your hypnosis. You decide what the theme will be. Maybe there is a specific problem you’re dealing with or been putting off. Maybe there’s something you would like to do, like a goal, but you’re too scared to do it. Well use this hypnosis to propel you forward in a direction of your choosing.

Click here for Steve G. Joneses Products

Click here for Rick Collingwood’s Products.

30 days of September:  Train every day either cardio or strength, hypnosis (new) each day, control food portions, aware and modify your self talk, don’t lapse on 16 processed foods, fast 1 day per week, find 4- 8 more processed / unhealthy foods/drinks to remove.

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 6

Month 8:  August – Fasting

Fasting? Yes this month I want you to start fasting just 1 day per week. Yes fasting! No, I didn’t say starve yourself.

Fasting is a willing abstinence or reduction from some or all food, drink or both, for a period of time.

https://en.wikipedia.org/wiki/Fasting

Now when I refer to fasting, I am referring to only the reduction of food for a certain time.

Me personally, I’ve been fasting every Sunday for years. Maybe 15 years, I’m uncertain, so don’t be holding me to the exact figure. I started with just 1 day per week and now do 2 days per week, but non-consecutive days, on Wednesday and Sunday.

Now I still eat but at a very reduced level. I basically have 2 very small meals across the day, 1 in the morning and 1 in the early evening. Both of these small meals added together would add up to roughly 20-25% of my usual daily intake.

Yes that’s all guess work, I haven’t been analysing sizes, weights and calorie amounts.

I started with 1 usual meal cut it in 2 and used that a guide to begin with. Then as I got more used to this reduced eating fasting method, I cut down further.

My usual eating pattern for non-fasting days is now 2 main meals, the first at 10 am and the second 3 pm. I also eat 3 health snacks throughout the day, the first at 6 am when I rise, the second at 1230 pm, and the third at 8pm in the evening.

On fasting days, I eat only at 10 am and 4 pm.  Each of these meals are about half the usual main meal size.

Now that is me, that’s me for my situation, and I’ve been performing this routine for about 8-10 years. As I said earlier, it may have been a bit longer or a bit shorter, I just can’t recall. I tried and it works for me.

Your situation will be different, how? I don’t know you or your situation. Only you do and you will be the best judge for that situation.

PLEASE NOTE: If you have current medical health conditions please consult your GP, before starting any sought of dietary changes, like fasting. It’s great you’re trying new things, but don’t put your health or safety at risk, please consult your GP first.

My suggestion is to choose one day per week, please realise that you will still be doing your cardio or strength training on that day. I would suggest a cardio day and take it lightly. Slow down, ease off the intensity.

So choose one day per week, and for the first week just cut back 1 meal. That’s it. Maybe have breakfast later and have dinner earlier. It’s only a suggestion. Find a solution that works for you.

Week 2:  maybe cut back just 10% of the normal size of your meals.

Week 3:  maybe cut back another 10% of your normal meal size.

Week 4:  maybe cut back a further 10% of your normal meal size.

So after 4 weeks, you will only be eating 2 meals, that are now only 70% of their regular size.

I realise that this is no ground breaking record in the world of fasting. But to you, if you’ve never fasted before, this will be a major achievement. Think about all the other achievements you’ve attained this year, training cardio or strength each day, cutting out the unhealthiest parts of your diet, controlled the portions of your food, changed your self-talk and created new ways of thinking with hypnosis. That’s an amazing amount, and the year hasn’t even finished.

31 days of August:   Train every day either cardio or strength,  hypnosis each day, control food portions, aware and modify your self talk, don’t lapse on 16 processed foods, fast 1 day per week.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 5

Month 6:  June – Nutrition

June, we return to ‘nutrition’. Remember February? That’s right you removed 8 processed products from your dietary intake. You haven’t eaten any of those foods since February right? If you have, hopefully it was only on an occasion or two as a treat. Anyway this month, I want you to return to that same format of removing 2 new processed foods from your diet per week. Yes, another 8 unhealthy foods removed from your diet this month. Easy? Can you find any? I’m sure you can.

So just remove 2 processed foods each week for the 4 weeks of June. Your lifestyle is changing rapidly over this year. So far you’ve been doing cardio everyday, removed crap from your diet, using hypnosis, controlled your eating and improved your self talk. That’s amazing considering your only 6 months into this year.

30 Days of June:  60 minutes of cardio everyday, hypnosis session each day, control your food portions, aware and modifying your self talk and now removed 16 processed unhealthy foods from your diet.

 

Month 7:  July – Strength Training

If you’ve made it this far you should be proud, you’ve completed 6 months of life changing habitual behaviour. How are you feeling, better? Have you been taking photos of yourself each month? Please do, they aren’t for anyone else, they are for you to see how much you have improved from the outside. But the biggest changes, will be the changes from the inside. The new behaviours, the habits, the improved mindset, and these are the best improvements.

This month, I want you to start ‘strength training’. Yes, strength training. What? How? When? Who me? Yes you! Now here is the challenge. I want you to research various methods and employ just one method by end of month.

What methods are there? Well you could go to a gym and lift weights, like machine weights or dumbbells and barbells. Or follow a barbell class at the gym. Maybe you’ll do calisthenics, bodyweight exercises like push ups, sit ups and lunges. Or possibly even kettlebells. Don’t worry if you don’t know what a kettlebell is.

The point is to start to do strength work. How much? Start with 1 session per week, replacing that day’s cardio with your strength training. Progress to 2 – 3 strength training sessions per week. I would recommend at least 2 sessions per week. This may not fit your current schedule, or you may not prefer to do it. Do no less than 1 session per week though. The idea is to create a stronger you, and that takes strength training.

Your research will take time, but you have 4 weeks to start your strength training. No matter what method you follow, get medical clearance to perform strength training and get guidance to ensure you don’t injure yourself. If you have current or previous injuries that may impede your training, seek medical advice and advise anyone you’re getting guidance from so they can help you as much as possible. Be safe, and be smart about it.

The second thing I want you to do this month, is to change your hypnosis. Change it to create a stronger you. Maybe a “exercise theme” or “strength training theme”. Something to help support your move towards being a stronger you.

Click here for Steve G. Joneses Products

Click here for Rick Collingwood’s Products.

31 days of July:  60 minutes of cardio everyday except strength days,  hypnosis (new) each day, control food portions, aware and modify your self talk, don’t lapse on 16 processed foods, implement strength training when ready.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 3

Month 4:  April – Portion Control

Portion Control. This can be an ultra-complex subject, complicated by food types, a person’s relative size, activity level, gender and so on. That is to say, what one person eats will be different to the next person, because we are all different and we all have different situations. So in the interest of simplicity, the idea for portion control, will be to start to consciously examine how much food you are consuming and how often. Then you will consciously start to limit that amount or frequency of foods. Across a 4 week incremental approach you will start to cut down the amount of food you are eating.

Week 1: Write down all food and drink that you consume and what times for each day.

Does the volume of food surprise you? Is there some late morning, late afternoon, late evening snacking happening?

What about the size of each of the main meals?

Week 2:  Can you cut back the snacks? Maybe change them for vegies, or salad? How about the size of your meals, can you cut back there? Pick one thing and either remove it or cut it back.

Week 3:  Pick another area, and cut it out or cut it back?

Week 4:  Pick another area, and cut it out or cut it back?

Now the idea is not to starve yourself. So don’t cut the main meals out. So don’t skip breakfast. If you aren’t a breakfast person that is ok, just eat it later. I’m not a breakfast person, so I don’t eat until about, 10am. Maybe you’ve been snacking and can remove snacking at a certain time or times. Remember it’s not about starvation, but changing the bad habits for better habits, and creating a healthier lifestyle.

Some other things to help with portion control. Don’t eat while watching TV. When you’re distracted you’re not paying attention. Hint, hint, as in you’re not paying attention to eating. Second, don’t rush. Slow down. Yes take your time when eating. Start to experience the full feeling from the food, before finishing, rather than slam that food down and feel like you’re about to tear your stomach open, 15 minutes after you finish. Last, chew your food. Yes, chew your food more. Chew it until it’s a fine paste before swallowing.

Find places to limit or remove food consumption from your diet. Remember, don’t watch TV while eating, slow down eating, and chew your food more.

30 Days of April – Cardio 60 minutes + Don’t consume 8 products from February + Hypnosis session each day + Start analysing your food intake and start to limit food volume.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.