Today's Focus from the 100 Days of Weight Loss is "First Two Bites"
Today's reading is about appreciating the flavors of food.We actually only really appreciate the first two bites. All of the flavor satisfaction the we will receive is in those initial bites. After that, the author says, we are just feeding.
Today's lesson:
1. Choose one of your favorite foods and then focus on all the details and tastes of the first two bites. Let yourself appreciate the flavors.
I tried this with a piece of cheesecake.
2. After the first two bites, stop eating and get rid of the rest of the food. In your notebook, write down the details about this experience.
I actually ate more than two bites, but I did not eat the whole piece. It really is true that once you eat the first two bites, if the rest isn't sitting in front of you, you really don't crave it. But the key is getting the rest of it out of sight. At least for me it is.
3. With each food you eat today, pay close attention to the first two bites. Notice how they taste in comparison to the rest of the food.
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From the Beck book:
Today's reading was a continuation of yesterday's in that we are instructed to choose an exercise program. The book says that exercise is necessary if you want to lose weight. Researchers are now saying that exercise has no bearing on weight loss. What they don't take into consideration is that when you exercise, the weight you lose is mostly fat, not lean muscle mass. I think it's disingenuous to lead the public to believe that exercise plays no role in weight loss. Besides allowing more fat loss and less muscle loss, exercise is good for the heart, tones the body, alleviates mild depression and stress, and just plain makes a body feel good. Exercise is one of those "just do it" kind of things.
I tried this with a piece of cheesecake.
2. After the first two bites, stop eating and get rid of the rest of the food. In your notebook, write down the details about this experience.
I actually ate more than two bites, but I did not eat the whole piece. It really is true that once you eat the first two bites, if the rest isn't sitting in front of you, you really don't crave it. But the key is getting the rest of it out of sight. At least for me it is.
3. With each food you eat today, pay close attention to the first two bites. Notice how they taste in comparison to the rest of the food.
************************
From the Beck book:
Today's reading was a continuation of yesterday's in that we are instructed to choose an exercise program. The book says that exercise is necessary if you want to lose weight. Researchers are now saying that exercise has no bearing on weight loss. What they don't take into consideration is that when you exercise, the weight you lose is mostly fat, not lean muscle mass. I think it's disingenuous to lead the public to believe that exercise plays no role in weight loss. Besides allowing more fat loss and less muscle loss, exercise is good for the heart, tones the body, alleviates mild depression and stress, and just plain makes a body feel good. Exercise is one of those "just do it" kind of things.
With the first two bites idea- I actually came to this conclusion years ago when I lost 110 lbs. I called it "Carmel corn theology" because it happened while eating some fantastic popcorn , and I have applied it to many things in my life since then. First mouthful= Heaven ! Seconds mouthful=yeah, this is good. Third mouthful= okay, been there, done that and it's not so much fun now. Fourth mouthful= ENOUGH ALREADY. Firth Mouthful= STOP or I am going to make you hurt !!!!
ReplyDeleteExercise- this one is not the easiest one to sort out. We do need movement daily in order to keep our lymphatic system working and pull toxins out of our system, but different forms of exercise can be extremely taxing to our joints and cardiovascular system. There is no need to engage in hours of cardio work(running or vigorous aerobics) - weight bearing movement will actually do a body much more benefit( walking, weight lifting, yoga etc). Exercise also relives depression because o the rush of endorphins and removal of "bad " chemicals from your body while you sweat. Any opportunity to get more oxygen into your blood and get that blood moving a little faster will produce these affects. When you physically feel better and have a better outlook it becomes easier to overcome emotional eating and other behavioral responses. That alone for many people will make weight loss happen. The chemical fat burn and so forth - does it really matter ? The other benefits- unscientifically discovered and experienced by every person who exercises in any form is proof enough. From that point on it is a case of try it and see. Dare to prove it wrong ( I think many more of us will respond to anything if we appeal to that inner brat, doesn't it seem ?)
I have heard the toxic environement theory of obesity ad nauseum, but why is it when I travel to Japan everybody is thin? You can food anywhere over there. Vending machines and restaurants a plenty.
ReplyDeleteI'm sooo proud of you ! 15 days on the treadmill! Thats awesome! I'm gonna pay attention to your two bite idea today. Let you know! Exercise........i have trouble swallowing the no exercise idea.......losing weight only happened for me when i did both....control my food and exercise......You go girl!
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