|
Mindful Eating Habits:
1. Stop consuming sugar and calorie free sweeteners for at least 21 days because they are addictive, create hormone imbalances, and cravings. Then only eat natural sweetners on occasion, not daily.
2. Drink water, unsweened tea, and sparkling water infused with fruit, apple cider vinegar, and plants like mint and ginger.
3. Don't eat past 8 pm when willpower is low and emotions are high, then fast for at least 12 hours until I'm hungry again.
4. When I have impulses to eat when I'm not hungry, address my emotions appropriately rather than stuff my emotions for temporary relief. Examples are take out aggression with exercise, worry with talk, prayer or journal, and sleep when tired.
5. Plan healthy meals based on whole sources of vegetables, legumes, fruit, protein, whole grains, nuts, and seeds for food in that order so that I don't eat out or impulsively eat unhealthy processed food for a quick fix.
6. Eat salted nuts or vegetables with hummus when I'm craving crunchy and salty snacks.
7. When I'm craving sweets, eat fruit plain or with plain yogurt, in a smoothie, or with peanut butter or cottage cheese to fill me up.
8. Take the time to chew food thoroughly and undistracted so that the mind can detect when the stomach is full and STOP eating.
|
234.4 lb
Lost so far: 1.0 lb.
Still to go: 104.4 lb.
Diet followed reasonably well.
|
Diet Calendar Entry for 12 March 2023:
|
1537 kcal
|
Fat: 70.77g | Prot: 62.91g | Carb: 136.55g.
Breakfast: Butter , Whole Wheat Bread, Good Earth Sweet and Spicy Tea, Sweet Onions , Sunset Sweet Bell Peppers, Ham (Whole, Cured) , Egg. Lunch: Silk Pure Almond Milk - Unsweetened Original, Olive Garden Zuppa Toscana, Lemon. Dinner: Angry Orchard Stone Dry Hard Cider, Taylor Farms Spinach Salad with Bacon, California Pizza Kitchen The Original BBQ Chicken Pizza. Snacks/Other: Harvest Snaps Lentil Bean Tomato Basil, Reddi-wip Extra Creamy Whipped Cream, Raspberries. more...
|
losing 1.0 lb a week
|