hey peeps,

As most of you know I suffer for diabetes, but I have never  used it as an excuse to stop living.

Yes, its a disease with a high mortality rate, and I must learn to adapt living  with, but I REFUSE to let it control my life……

So every now and again I will share stuff that I have learnt with all my followers that suffers from diabetes…. life is still worth living 🙂

Setting a goal (such as losing weight) and implementing steps to reach it (like portion control) are two very different things. When it comes to eating healthier—or eating less for that matter—it isn’t always as simple as “just eating less.” Why? Because what and how much we eat is influenced by so many factors—the environment in which we’re eating (relaxed at home or at a party), how much food is served (a portion-controlled meal at home or a super-sized restaurant meal), and how hungry we are (just a little or famished)—mindfulness, speed, emotional state. The list could go on and on.

The good news is that YOU can control many of these factors; it’s just a matter of bringing them to the forefront of your mind until they become habits. Over time, they’ll become second nature—and your weight loss will be second to none! 

1. Enjoy every bite. 
Do you take time to smell the flowers? How about taking time to enjoy every meal and snack you eat? There is truth in the benefit of slowing down and appreciating the world around you, food included. Focusing on every bite can help you practice mindful eating, which has been shown to cut down on calorie intake. Slowing down between bites allows you to recognize your feelings of hunger and satiety so you have a chance to realize when you’ve had enough—then stop before you clean your plate and later regret it.

Eating at a relaxed pace also means you’ll chew your food more thoroughly, thus experiencing fewer digestive issues and less intestinal upset. This may take some practice. The hustle and bustle of daily life often catches up with us and sometimes it takes a conscious effort to take it easy and give your brain a chance to enjoy the food and tell you when you’re full.

ACTION TIP: Set a timer. Start by finding out how quickly you currently eat your meals. You may be surprised to find out that breakfast or lunch at your computer is over within 5 or 10 minutes. Then, work on adding time to your meals, aiming for each meal to take AT LEAST 20 minutes.

2. Use smaller plates, cups and bowls. 
Your mother was right about some things: Your eyes really can be bigger than your stomach. It is proven that when people use large bowls, plates and serving utensils, they serve themselves more and consume more food.

ACTION TIP: Eat from smaller salad plates and small bowls for daily use. Without even realizing it, you’ll serve and eat less. If your dinnerware is oversized, it might be time for new dishes that won’t dwarf your properly portioned meals.

3. Pre-portion your foods. 
How often do you eat straight from the bag of crackers or chips? How is it possible to track your food or know how much you eat without measuring it? That’s just one reason you should never eat directly from a box or bag that contains multiple servings of a food. Grab your measuring cups and a small bowl to keep your calories in check. Why? Because it’s easy to overeat when you’re reaching into a bottomless bag of food.

ACTION TIP: Instead of reaching into the chip bag or a big bowl of chips at a party, pre-portion your snacks into a smaller container (or plate) so you know exactly how much you’re eating. Then, put the big bag away (or walk away from the chip bowl). You are much less likely to overeat enjoy the smaller portion you served yourself. So dish it up, put the rest away, and taste every bite.

4. Know your pitfalls. 
We all have food weaknesses. That food that you can’t resist. The food you can’t stop eating once you started. The food you have trouble saying no to, even if you’re not hungry. The food you think about even when it’s not in the vicinity. Maybe you’ll never shake the grip this food has you on, but the first step is recognizing it. Take a minute to think about your food weaknesses. Once you know what they are, you can take extra measures to prevent overeating these particular foods, whether you avoid repeated exposure to this food or plan the rest of your day’s intake planning to enjoy a bit of this favorite food.

ACTION TIP: Make a list of your food weaknesses and the places you encounter them. Come up with solutions to avoid those encounters, like not venturing down the snack food aisle in the grocery store or choosing a different route to bypass the co-worker who always offers free doughnuts. Stick with your plan of avoidance until you build up the strength to face that food without giving up your control.

5. Keep a food journal. 
Keeping a food diary is the best weight-loss tool. Writing down what you eat will encourage you to think about your food choices all day, and consider what you’ve already eaten and what you plan to eat later. This means you’ll make conscious choices more often and usually curb your calorie intake as a result. Whether you jot foods down on a sticky note, keep a small paper pad in your purse.

ACTION TIP: If you don’t’ already, start tracking your food. Even if you don’t list all the calories, fat or carbs you eat, even a simple list can make a big difference. Don’t forget to include beverages, sauces, condiments, and other small “tastes” in your log! Extra calories can be hiding in these items.

Continued ……..

Until da next Tyme !