12 Weeks, No Diets – Week 2
Hi! 🙂
Today we start week two of 12 Weeks No Diets!
To recap, here were last weeks goals.
- Eat when we’re hungry, stop when we’re satisfied
- Drink at least 12 oz of water with each meal, and 8-12 oz between meals.
How did we do?
Like I mentioned in my last post, drinking water is pretty tough for me! I literally felt like I was constantly guzzling water. The first few days felt like work, but after a while I started to feel so much better! As far as eating when I’m hungry… I pretty much do this already, but this time I REALLY focused on it! Before I ate, or wanted to eat I asked myself “Am I REALLY hungry?” Sometimes the answer was yes, but other times it wasn’t. I had moments of boredom where I wanted to eat, but didn’t. I also had moments where those lovely “female hormones” kicked in and made think I wanted food. Boy was this hard work! As frustrating as it was, I waited it out and low and behold, my tummy eventually started growling, hunger pains kicked in, and before I knew it, it was time to eat! I have to say it felt almost like a victory!
Moving forward to this week, I wanted to focus on eating routines and fiber.
Mindful Tip #2
Break Mindless Eating Routines
Do you have any routines where you eat mindlessly? I had/have a couple. Sometimes I like to snack a little while working on the computer… like right now! I’m righting this post from a cute little bakery/coffee shop. There are people all around me working on their computers, sipping coffee, and eating. I smell the yummy quiche that the women sitting next to me is eating, I smell the warm cinnamon roll that the man across from me is eating. I am not the least bit hungry at all… not even a tingle of hunger… but I feel like I should order something because a) I’m working on the computer, and b) because everyone else around me is eating.
Another mindless eating routine I did/do is eating as soon as I get home from work. For the longest time the first thing I would do when getting home from work was eat. I would pull my car into the driveway, get the mail from the mail box, let Shiner (my dog) out, and sift through the mail while eating either pretzels or pita chips. Majority of the time I wasn’t even hungry.
Breaking mindless eating routines takes some time. I had to take a look at my day and identify the routines where I ate mindlessly. Then I had to work on them. I did this my focusing on breaking my routines. It took a conscious effort, but over time, I developed new routines.
Nutrition Tip #2
Eat your Fiber!!
Fiber is good for us. Fiber helps makes us feel full. Fiber comes in the form of whole grains, fruits, and veggies. The daily fiber requirement for women is 25 grams, and for men it’s about 40 grams. Instead of trying to count fiber grams, just try to make better choices. I like to choose bread that has at least 4 grams of fiber per slice. As far as fruits and veggies go, I REALLY need to work on this!!! I don’t know why this is so hard for me, but it is. I can manage to eat a salad most days to get my veggies in, but other than that, I need work. I don’t know why, but when I’m hungry, I rarely go for fruits or veggies.
Goal for this week:
- Try to identify any mindless eating routines, think of a different behavior/activity to work on changing those routines
- When hungry, at at least one piece of fruit per day, and include veggies in some form (preferably fresh) for two meals.
WORKOUT OF THE WEEK
Click here for Jessica’s No More Resolutions Workout!
No More Resolutions will run for 12 weeks along with No Diets in the New Year
There are beginner, intermediate, and advanced workouts for everyone! My favorite thing about these workouts is that they can be done at home!
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Do you have any questions?
I’m happy to answer any questions you may have. I started a “12 Weeks No Diets” page. Every Mondays post/tip will be on that page.
If you have any workout specific questions, go to Jessica’s Blog at How Sweet It Is. 
Great Tips. I really need to practice tip #1 I have been doin a bit of mindless eating this morning.. on fruits but still…
One advice though.. try not to drink with your meal…. as you drink liquids the digestive enzymes in your stomach get diluted and therefore make digestion hards for your system.
I need to be more consistent with my fiber intake. Some days it is really high, some days it is low!
I love your no more resolutions idea. Goals are so much more attainable =) The workouts are great too! Do you eat three large meals a day or 6 small ones?
Great tips, and great reminders! mindless eating is the hardest thing to break because it’s mindless. it’s so nice to have that reminder.
have you have a wonderful monday 🙂
I need to focus on mindless eating – when I get home I’m in the habit of getting out some cheese and wine while I get dinner together and usually I am starving but I think I should cut a few slices and put back. OR not even get it out if I’m not too hungry.
Veggies I do pretty well on but I could use some help in the fruit department. 1 serving fruit/day goal!
I’ve been only eating when I am hungry. Even if I’m offered food (usually I take food if offered). Unless I’m hungry. I’m trying to increase my fiber intake.
I have made a goal to try to be more intuitive with my eating habits. It’s easy for me to not eat when I’m not hungry, but where I miss the boat is stopping when I’m full. I also have trouble at night. I am working at it, and I appreciate this post as a good reminder.
More great tips! I have a hard time drinking a lot of water sometimes but carrying around a giant Nalgene bottle filled with water helps me remember.
Hi 🙂 A reader just passed along your blog and I thought I’d say hi. I’m working on Intuitive Eating too. It’s such a hard process. Keep up the good work.
i love eating when i’m hungry. duh, i know but it is always so much harder than it seems!
I definitely eat mindlessly when I get home from work. I also do it when I wake up from a nap– strange! Thanks for posting these tips!
No questions, just heaps of praises. This is the most sensible, down-to-earth, and practical “diet” I’ve ever come across. Great advice, too! I do alot of mindless eating…like today I ate half a bag of cashews and now I’m still burping cashews. Ew. Sorry, TMI. But I’ll keep your advice in mind!
I agree, heaps of praises. This is such practice, straight-forward advice! Lots to learn and put into play here, ma’am! I need to watch the mindless eating and if I bite it, write it! Or else…it never happened : ) …like that cake at work today…………………
AMEN i need to break the mindlessly eating thing!! i always grab something on the go to class or eat while on fb!
mindful eating is so basic yet so hard given our lifestyles! great tips, thanks!
I have mindless eating habits…big time! I eat the second I walk in my home. Maybe I should try drinking a glass of water as soon as I get home? oooooh I like that idea! Thanks for the inspiration!
I love your tips. I totally need to jump on this mindfulness eating program. I also need to slow down when I eat. The one bad habit I’ve picked up due to my hectic schedule is the ability to eat a meal in less than 10 minutes. So, not good.
Goal # 2 is great…and I am doing much better this year on drinking water!!
i used to mindlessly eat when I talked on the phone! Weird right? I don’t know if I overcame it, or I just don’t really have time to talk on the phone anymore.
One thing I do well at is drinking water. I feel like I’m always reaching for some! Best of luck to you with your goals – they sound really great!
Thanks for the comment on my blog 🙂
And I’m loving this “no diets” thing. I think it sets a great example!