Welcome To Week Three
This week we look at Not Filling Your Stomach.
Did you know that your stomach only wants to be 80% full when you eat? Many people have been brought up to “always clear the plate”. To always “fill their stomach”. This might be great advice when food is scarce, but these days most people are in the very lucky position where they have enough to eat.
This week’s mindfulness lesson covers dropping into present moment and the neuroscience behind mindfulness.
The workout regime will be enhanced for those that are ready to move on at this stage and there will also be additional recipes for you to try.
Don’t Fill Your Stomach When You Eat
Did you know that your stomach only wants to be 80% full when you eat? Many people have been brought up to “always clear the plate”. To always “fill their stomach”. This might be great advice when food is scarce, but these days most people are in the very lucky position where they have enough to eat. Often, more than enough. The idea that you have to fit in every last mouthful no matter what are behind you. Stop. Start to notice where in your meal you start to feel full and pay attention to it.
If you always clear your plate, always finish the roll, always eat the whole bag of crisps or giant bar of chocolate, you may be eating more than you need. Remember, people need different amounts of food. Just because someone else is eating the same amount, it doesn’t mean that it is right for both of you.
For a lot of people, the signal to end a meal is either:
- There is no food lefr
- They are absolutely stuffed and nothing else is going to fit.
Both of these can lead to extra weight if your portion sizes are too big to begin with.
Leaving food on the plate does horrify a lot of people. The idea is not that you leave lots of food behind or that you are throwing away food. The idea is to get to know how much food you and your body need at mealtimes. It is about learning the right portion size for you. It Is about learning how much to put on your plate in the first place. It is often less than you think.
How does this habit work?
The aim with this habit is to stop eating when you start to feel full. Not when you are stuffed. Remember – you want to be 80% full at the end of a meal – not 100% stuffed. This is healthier for your digestion as well as your weight.
Start by noticing how you are feeling as you eat. Are you hungry at the start? Does the hunger start to go away as you eat? Where in your meal do you stop feeling hungry? Where in your meal do you start to feel full?
This is a good habit to practice after you have started to slow down. Slowing down gives you time to notice how you are feeling as you eat.
When you start to feel full, trust your body. Feeling full is your body’s way of letting you know that you have eaten enough food. There is a difference between feeling full and feeling stuffed. A good rule of thumb is that you should get up from the table feeling like you could fit in more food if you needed to. But you are not hungry.
It can feel strange to leave the table with a bit of room if you are used to being very full after a meal. But wait 20 minutes and you’ll find it is okay. After a while you will notice that it is nice not to feel uncomfortable at the end of every meal.
Remember: even if you are only leaving a few mouthfuls – LEAVE them. Small amounts of food can add up over time. Don’t think “it’s only a bit, I’ll finish it”. Think “It’s only a bit, I’ll leave it”. After you have done this a few times you will get to know the right amount to put on your plate. Just remember that the amount of food you need will change day by day depending on your exercise levels among other things. Always notice how you are feeling and stop when you start to feel full.
Ready To Go?
Check out our recipes for this week. This is not a menu plan but a collection of ideas that you can try as you go. We will add some new recipes each week along with more tips and a focus on a different aspect of nutrition from immunity to heart health.
Pilates Week 3
Welcome to week 3 of our exercise program. Well done for sticking with it!
If you are doing the couch to 5km and you can now progress to week 3 or if you feel the pace is too quick for you then you can repeat week 1 or 2.
Remember this is not a competition. We are looking for sustainable lifestyle changes. Your pace is unique to you.
Take as many weeks as you need and the journey.
In week 3 – sessions 1 and 2 – there are now 5 exercises per session.
As in week 1&2, each exercise is performed 12 times (12 reps). When you have finished the 12 reps, move straight onto the next exercise.
When you have finished the 5 exercises, take 30 seconds rest before you start your next set.
Complete 3 sets to finish.
Feel free to substitute exercises from week 1 or 2 in if you feel you are not yet ready for the progressions.
For an extra challenge on the wall sit – you could see how long you can hold it for on the last set. The legs will start to wobble – dig deep and push through – you can do it.
If this is your first time doing an exercise program you may be feeling sore after these sessions. This is absolutely normal. You’re stressing your body and it’s letting you know all about it. I promise you it does get easier. Your body is amazing and will adapt to your new exercise regime. Stick with it. We’ll be half way there at the end of this week.
Enjoy your third week.
As always, feel free to contact me on firstname.lastname@example.org with any questions or queries.
This weeks session is a little different than weeks 1 & 2
as we incorporate gentle yoga poses that can be practiced while sitting at your desk. Taking ten minutes of your time, you will feel calmer, more present and in tune with your body.