12 Weeks, No Diets – Week 2
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
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!
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.