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Happy 4th of July Weekend!
A lot of people are off for the long weekend so I figured I'd give you some tips on how to deal with the extended weekend which means another day without structure.
People always ask me what my top tip for losing weight is. And it's always the same answer:
Eat less. And move more.
It's that simple. (HA!)
Let's explore the eating less part of the equation, though.
Most people think about food often. Whether it's a company luncheon or a BBQ, many of us use food as an escape.
The interesting part is that those who think about food all of the time - don't actually think about it while they're eating. Instead, they're just shoveling food into their mouths.
Instead of tasting and actually eating and chewing it.
When someone eats a pint of ice cream there's no way they're tasting every spoonful. They're just eating mindlessly or emotionally.
Here are some tricks for you to think about this weekend:
1. Put down your fork or knife after every bite. Sandwich? Put the sandwich down. It takes 20 minutes for our mind to realize we've eaten. That's why when we eat quickly we still feel hungry. Slow it down! What's the rush?
2. Drink a sip of water in between every bite.
3. The most important step of all - savor every bite of food. Taste and chew each and every bite. Feel the texture. Taste the veggies. See how much more fresh your salad tastes! Pretend you're a food critic.
4. Focus on how you feel! If you really pay attention while doing all of the above you'll realize you don't need nearly as much food as you think you do. And you'll be full before you expected.
5. Focus on the food. When you're watching TV, or hanging with friends and family, it's very easy to forget about all of the above. So try to only eat when you're sitting. Make it sort of a ritual. Don't eat on the go. Stop and sit down. Put a napkin next to your plate. The more you can ritualize your food experience - the more chances you'll have to realize what it is you're actually doing. Conscious eating is the goal - not mindless eating.
6. If you're going to a BBQ, a party, etc., wear something a little tighter than usual. If you have a lot of room in your clothes you won't feel your belly expanding. And you also won't want to make yourself feel overly stuffed by eating too much.
7. Exercise before you go out. Your chances of exercise decrease significantly as the day progresses on weekends. Get it done first thing in the morning and feel amazing!
8. Keep pace with the slowest eater at the table. That's right. Find someone to pace you.
9. Stop being a finisher! If you're not hungry anymore - stop eating. It's okay. Really! Your eating isn't going to save any kids across the Atlantic (unfortunately). It's only going to make you feel more full and less happy.
10. Have fun! But remember - it's not entirely about food. It's about laughing and Interacting. And when it is about food - slooowww it down.
Enjoy your weekend! And if you follow these rules you'll enjoy it even more so!
Who doesn't want to do that?
Because as much fun as eating poorly is, it's even more fun to eat healthfully.
-Adam
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