Okay… don’t eat the entire time. Just make sure that you stretch your meals out to at least 20 minutes. If you’re still hungry after finishing your meal, take a 20 minutes break. Sip a cup of coffee, relax, take your mind off eating. Then see if you are still hungry. You’ll probably find that you don’t need more calories. It takes that long for the “full” signal to get to your brain. The main thing is that you see the “stop” signal go on.
TODAY: SLOW YOUR MEALS DOWN.
I’ve got one big reason for you to walk. If you don’t do it you will die sooner. Does that shock you? It has a different lasting effect if you are male or female, but both are positive. A study of over 72,000 nurses showed that women who walk three hours or more per week reduce their risk of a heart attack by 35%. For men the difference can be bigger. In one study of retired men, mortality rates of men who walk less than one mile a day was actually twice that (100% higher) of those who walk more than two miles a day.
Just be careful crossing the street.
TODAY DO THREE THINGS: 1) WALK A ROUTE THAT YOU THINK IS TWO MILES 2) DRIVE IT TO SEE HOW FAR IT REALLY WAS. 3) MEASURE OUT A COUPLE OF DIFFERENT TWO MILE ROUTES TO WALK.
Unfortunately it’s the waistline that’s growing. We were introduced to it when we were kids. The club is so prevalent in American society that it has resulted in 67% of us eating everything on our plate, no matter how much is on it! That figure came from the American Institute fo Cancer Research. Now combine that with the way portions have grown in the US and you begin to understand why we have gained weight. Burgers are bigger, drinks are bigger than we can gulp, value meals are valued for quantity and “all you can eat” is much more than we should.
The habit that can cut the most calories faster and let you literally lose weight by doing nothing is to simply eat single servings. Cut back to just single servings. Eat favorite foods, just eat less of them instead of the huge amount of calories you decided was “normal”.
Go ahead and maintain your life membership in The Clean Plate Club… just use a smaller plate.
TODAY: EAT ONLY SINGLE SERVINGS. DON’T FORGET TO WALK.
It’s Spring. You’re finally going to be able to go outside and get moving again. You should be walking regularly already, but you also can get exercise when you work outside instead of just working out. So first, turn off the TV and go outside. Start a garden. Turning the soil, raking and hoeing are great exercise for many muscle groups. Mow the lawn, you’ll get lots of walking in that way. Just get active and do some outdoor chores. You’ll know you’ve exercised the next day! Of course you can minimize that by doing some stretching and warm-ups before you work. Don’t overdo it. There will always be more outdoor chores to do.
Spring cleaning should not be limited to the closets. Hit the pantry and get rid of the high calorie winter snacks that you’ve been storing like a squirrel. You can’t eat ’em if you don’t have ’em. Grab a few bags, go to the park and… feed the squirrels.
TODAY: GET RID OF THOSE BAGS OF SNACKS.
A study by the US Department of Agriculture found that people who spend more time planning, shopping for and preparing food are less likely to be over or under weight. They think it has something to do with being around the food so much. Of course those little tastes may also help you eat less too. Though I’ve seen my share of fat cooks. So don’t overdo the samples, unless you also reduce your portions when the meal is done.
TODAY: GET OUT AND WALK. NO FOOLING!
Daily Nag, Tips & Tricks | Diet Nag | 
April 13, 2011 6:07 am | 
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