Most Americans rush through their meals, short changing themselves and their digestive systems. We were designed to eat slowly. Not only does it help our stomachs to digest food properly, but it also helps us to enjoy the quality of our meals.
Here are some of the ways that can benefit you and your digestion. Eat more slowly and be certain to chew more thoroughly. If you find this challenging to do, here are some tips. Eat without distractions and give yourself at least 20-30 minutes to complete your entree. Be in the moment by paying attention to the taste, texture and smell of your food. You will be surprised how much more you will appreciate your dish by paying closer attention. Remember, digestion is a complicated process which you should help by doing as much as you can. Please, take your time!
The value of good sleep is probably underestimated by most of us. Sleep disorders such as sleep apnea can create havoc in our lives. In addition to breathing problems it can cause mood changes, anxiety and cardiac issues. Apart from diagnosable sleep disorders it is important for all of us to get a good nights sleep. Lack of sleep can actually contribute to weight gain. It can also make us irritable and unproductive.
While complaining is a common human reaction in the face of difficulty, it can undermine your goals and progress. Have you ever noticed how you feel when you have confronted a problem with a solution as opposed to simply complaining about that problem? I felt empowered when I discovered that I could decrease chronic hunger by eliminating carbohydrates. Before I realized this I noticed that I was ravenous and craved pasta all day.
It can be challenging to start exercising after being away from it for a while. Often times, your body is not use to the high intensity of exercise and it is recommended to take it slowly after taking a break. For instance, before my vacation, I was using the elliptical for over an hour and at certain speed. After my 7 day vacation, I modified my workout by decreasing my speed and the amount of time spent on various workout machines.
There are many excuses that people make to avoid exercising. Take me for instance, I sometimes lack motivation and other times I feel burned out. For me, being burned out means having too many responsibilities for myself and others. Sometimes I feel that all my hard work is not paying off to the extent that I think it should. When I feel this way I counter my disappointment by looking at old photos of myself when I was almost 300 pounds. In addition to this, I contrast my old photos with my current skinny photos.
When I was at my heaviest weight, I was in the habit of putting myself last. I lost a sense of who I was as a person. I no longer cared about myself. I thought that I did not matter. Instead, I focused on others and what I they needed. I lacked entitlement which is just another way of saying my needs do not matter. I tried to figure out what others wanted from me rather than what I needed from them.
All of us have had the experience of eating food to help us cope and feel better. You can refer to this as stress eating. Stress eating is a double edged sword; it makes us feel better in the moment, but can also fill us with regrets. You might feel that you have lost control or that you have eaten the wrong things and have strayed from your goals.
Losing weight meant going through a lifestyle change for me. By this I mean, I needed to modify my eating habits and my sedentary ways. I did not realize that changing those things would also effect my outlook on life and my self-esteem. Generally, I see the world more positively now. I use to perceive people as critical and judgmental. I now view people as more engaging and accepting. I feel more connected to people and that gives me a larger sense of purpose.
I have chosen breakfast as my main meal of the day. The reason why I adapted to this habit is I am hungriest in the morning. When I was morbidly obese, I use to eat snacks late at night and have a big dinner which did nothing for my weight loss. Once I eliminated night time binging and enormous dinners, I started to consistently lose weight and began craving more in the AM.