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.

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 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.