Welcome To Week Two
Did you know that the more you chew, the less you eat? The act of chewing your food makes a difference to the overall amount of food that you eat. Many people chew each mouthful 3-5 times and then swallow their food in a big lump (which is a problem for your stomach, which doesn’t have any teeth…). Taking the time to chew your food helps make your nutrients more available to your body for digestion. It also allows your brain to notice that you are eating, to get messages about the smell and taste of the food, and to prepare your stomach and digestive system for what is on its way.
Scientists have also found that the pressure of chewing on your gums helps trigger full feelings in most people. Studies have found that chewing each mouthful 25-40 times meant people ate 12% fewer calories at each meal. It’s a nice idea that simply chewing your food can help your body to regulate how much food you eat.
Often people fight with their bodies about weight. Talking about foods that are their “downfall” or feeling angry or guilty when they overeat. Chewing is one way of working with your body to help be a healthy weight. It is not going to solve all the problems of weight in one go but it helps to build on other healthy habits that can help.
Chewing food also makes it easier for your body to digest. It helps to reduce heartburn and indigestion and is really good if you have irritable bowel syndrome or are prone to an upset stomach.
Notice how many times you chew your food before you swallow. 3 times? 5 times? Start to increase how many times you chew.
Aim to chew food at least 25 times. If it is a tougher piece of food (e.g. meat) you can aim for more. Anything up to 40 chews. (This is a healthy amount of chewing and not to be confused with someone who is struggling with an eating disorder who may be chewing excessively).
If you are someone who normally eats very quickly and barely chews anything, this can be a big change. But, if you keep practicing, it will become easier and you will start to find that you feel full earlier in your meals. This can help you to eat the right amount of food that your body needs.
Pilates Week 2
By now you are well on your way to getting fitter and healthier. If you are doing the couch to 5km and you can now progress to week 2 or if you feel the pace is too quick for you then you can repeat week 1
In week 2 – sessions 1 and 2 – there are 4 exercises per session. As in week 1, 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 4 exercises, take 30 seconds rest before you start your next set. Complete 3 sets to finish.
Feel free to substitute exercises from week 1 in if you feel you are not yet ready for the progression. If you are not yet ready for the kneeling push up – you can stay with wall push up.
If you are not yet ready for the hand plank, you can stay with the kneeling plank. Stay well hydrated and keep up the good work.
Enjoy your second week!