Hopefully you haven’t lost hope for your New Year’s resolution yet. And as I always say, if you have fallen off track a bit – no big deal – just pick yourself back up and start again! From previous posts I have focused on…
Well, how did you do timing how long you ate? Were you surprised?
Again, it takes the brain at least 20 minutes to recognize that you are full so next time try to string out your meal for 20 to 25 minutes. You will probably eat a third to half less of what you normally eat – simple tip to eating less and you will still feel full!
Here are some tips to help you achieve your goal.
- put down your fork between each bite
- cut sandwiches, pizzas, wraps, meat dishes, entrees, etc into at least four parts
- use your left hand to eat
- take a five minute break every now and then
- take a drink of water after every couple of bites
- chew your food slowly – if you still have food in your mouth don’t shove another helping down – WAIT!
But don’t forget to take the time to really enjoy your food – TASTE the flavors!
You are probably starting to think – ok the New Year is coming soon I am going to exercise five days a week for one hour, eat balanced meals, lose 15 pounds by next month and so on.
Sometimes our New Year’s resolutions can be a bit complicated but SERIOUSLY – how long will we actually keep them because they are not realistic.
The key is to start out small. An hour of exercise five times a week may a bit too much when you are not used to exercising at all. Try 10 to 15 minutes and then increase it from there.
Set your goals very specific and small – give yourself boundaries. Write it down on a calendar. Something as simple as putting a smiley face or a sad face if you achieved your goal for the day. You can even reward (non food reward, that is) yourself for all your “smiley face” days – such as getting that book you have been wanting for awhile.
Remember to make your goals small, specific and realistic! If you fall off track the next day is always a new day.
Here’s to happiness and health in 2010!