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.

 

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.