Weigh In: 337.6 - Gain of 1 lb which was not a surprise. We discussed why and moved on.
Today's topic of discussion was Introduction to New Eating Routines. We talked about the how and when of eating can impact your weight.
- Eating slowly cause you to feel full with fewer calories. - I am certainly one of those who inhale their food. I think I do it because I am ravenous by the time I eat and because of time constraints. I sighted this as one of my "to work on" tasks this week.
- Excess refined or processed sugars and other simple carbs, salt and fat cause overeating. - Nothing surprising here either, however, I am not sure how I am going to be able to give up my sugar. LOL!-
- Eat frequently and in a predictable pattern, ever 2-3 hours. - Again, something I am aware of, but not practicing regularly. I will be implementing this frequent eating plan this week. Let's see how realistically I can make it happen at work.
- Build meals around the three macronutrients: Protein, carbs and fat. USDA recommends 50% of calories from carbs, 30% from fat and 20% from protein. - I always thought the majority of my calories should have come from protein to keep me fuller, but I guess the more complex carbs makes sense.
Each visit I discuss my goals for the next week and what I want to achieve. This week I want to focus on journaling (including reasons/drivers behind some food choices.) Trying to stay on program all week and keep up the new physical activity I started today. My homework was the work on planning ahead. Make sure I have plenty of cut up veggies and fruit to grab for those moments I am looking for instant satisfaction. Also, to plan one meal a week that doesn't follow program (a nice way of saying cheat meal!).
Like I said, none of this was news to me but was a good reminder of WHY I am supposed to be doing these things. What I liked about this session is the discussion I had about what was going on with my week, triggers I realized during the week that drove me to eat out, exhaustion, etc. We even discussed in detail my daily schedule from wake up to going to bed. I think she was tired just listening about it.
I am excited to go back next week and see how I do.