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12 Weeks No Diets – Week 4

Hi There πŸ™‚

Today we start week 4 of 12 Weeks No Diets!

To recap, here are the goals we’ve worked on so far:

Mindful Goals:

  1. Eat when you’re hungry, stop when you’re satisfied.
  2. Identify any mindless eating routines you may have, think of a different activity to work on breaking those routines.

Nutrition Goals:

  1. Drink at least 12oz of water with each meal, and 8-12 oz between meals
  2. When hungry, eat at least one piece of fruit per day, and veggies of some sort (preferably fresh) for two meals.
  3. Meal Timing: keep an eye on the clock. Never go longer than 5 hours without eating, and be sure to ask yourself “Am I truly hungry?” before eating.
  4. Portion Control: use your hand to control your portions sizes. When eating out, make it a rule to order what you truly want but only eat half of what’s served. Take the rest home for delicious leftovers πŸ™‚

Week 4:

This week we will only have one goal. The goal is to take a step back and PAY ATTENTION TO YOUR BODY. When I say “pay attention to your body” I’m talking about eating consciously. This is about getting to know your body and phasing out the mindless eating. Now that I have a baby, I’m quickly becoming the queen of multitasking, and that includes eating as well. When eating and doing something else at the same time, its easy to over eat. To avoid this, it’s important to slow things down a bit and really take your time when eating.

The phrase “Pay Attention to Your Body” means so much. One habit I catch myself doing is mindlessly “tasting” while cooking. Often times when cooking or baking, the food finds its way into my mouth… then when its time to eat, I’m not hungry, but may eat anyway. This is an area where I need to “Pay Attention.”

If I taste a lot when cooking, then its important to balance that out with a lighter dinner, or, just don’t taste mindlessly. There’s a difference between tasting the food for flavor and straight up eating it.

Goal for this week:

Pay Attention – Really take time to pay attention to your body and identify any habits where you mindlessly eat. This involve more than just eating consciously. Take time when you eat and really taste your food. Enjoy what you’re eating. Make sure you love what you’re eating. And most importantly, remember that you are the one in control of your mind, body, and choices.

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!


Question of the Day?

What are some areas where you feel you need to be more conscious?

For me, I find when I’m watching the Food Network, I often find myself wanting or craving the food thats on TV even when I’m not hungry.

11 Responses

  1. Nicole, RD said on January 25, 2010 at 10:16 am

    Great post, Estela! I’ve been doing a lot of 1/2 portions on supper and I’ve been doing it for awhile. For instance, I had 2 back-to-back hockey games last night and was exercising from 8:15-11pm. Typically, I would’ve over-eaten to compensate for the long bout of exercise and to stave off hunger. Last night, however, I had a smaller portion (about 3/4ths of a portion) of supper and took a vegan fig muffin (hehe!) for my break between games. I felt way better during my first AND second games (from first not being over-stuffed and then not being hungry). It sounds like basic stuff, but I would ALWAYS do that to myself and it all came back to poor planning. I’m gettin’ there πŸ™‚

  2. Gelareh @ Orange Truffle said on January 25, 2010 at 10:24 am

    Paying attention to your body is definately very important. I always listen to the needs and wants of my body.

    I need to be more conscious about where I eat.. a lot of times at work I just walk around and eat my snack at the same time to save time.. and or eat lunch in front of my comp… I finish it and realized I didn’t really know what I ate.. which I consider to be sad.

  3. Ameena said on January 25, 2010 at 11:00 am

    A really great post! I am conscious not to eat in front of the TV. After dinner I try to use the computer instead of watching mindless television!

  4. Kelly said on January 25, 2010 at 1:35 pm

    I need to be more conscious about my sodium intake. I am usually running anywhere from 90 to 120 minutes daily so I know I lose a lot of electrolytes (and salt) but I need to be more consious about replacing those lost electrolytes in healthy ways. I know I take in more than the 1500mg DRI of sodium so I would really like to keep a closer eye on that!

  5. Marisa (Loser for Life) said on January 25, 2010 at 2:05 pm

    I have changed my afternoon snacking routine and that has helped with the mindless grabbing A LOT!

    Paying attention to eating consciously definitely takes some getting used to. Funny how when you decide to really tune in, you realize how unaware of your food you have been. Many times, by the time I actually “tune in”, I’m already done everything on my plate! And don’t even remember what it tasted like!

  6. katie said on January 25, 2010 at 5:58 pm

    GREAT post girl!! you have intuitive eating down to a T! its awesome!

  7. lynn @ the actors diet said on January 25, 2010 at 9:36 pm

    i’m pretty conscious when i cook and eat nowadays. that doesn’t mean it happens slowly though!

  8. Total Fit Girl said on January 25, 2010 at 9:48 pm

    I love your tips! I’m always trying to slow down and pay attention when I’m eating!

  9. sophia said on January 26, 2010 at 12:01 am

    I think it’s SO important to learn to pay attention to your body…Our bodies are nature’s miracles and probably smarter than us!

  10. Joanna Sutter (Fitness & Spice) said on January 26, 2010 at 7:20 am

    Great tips! I have to ask myself “are you REALLY hungry” every time I step food in my kitchen. I am such a mindless eater.

  11. Jenna said on January 26, 2010 at 8:38 am

    Just found your blog and I love reading it! Can’t wait to follow it!
    I would love it if you could check out mine and follow πŸ™‚