Nourishment while losing weight

I wanted to type 'diet' but it shouldn't be called diet cause of the negative connotations. And nutrition sounded official and clinical, of which I am neither. So the title 'nourishment' fits the bill.

I suspect that part of obesity is the expansion of the stomach. I am not a doctor and can't elaborate here, but my suspicion (cause of my health and fitness journey) leads me to believe that I eat more cause I don't get the 'full' feeling sooner. It is so hard to stop eating before you get the full feeling. However I suspect that I need to stop at 75-80% (almost) full at 20 mins post meal. That is also hard to do, eat for 20 minutes or slowly to register the almost full feeling and then stop. A lot of us eat so quickly and read/watch tv or otherwise distract ourselves while eating. No wonder we don't get the 'full' feeling sooner. Eating with others and focusing on your meal will allow you to register the almost full feeling sooner.

I don't always diet as I have tried and failed with a lot of them. However I think it is critical to feed ourselves well while trying to loose weight. If I don't feed myself sufficiently and well then I will reach for the chocolate bar. It is very important to eat plant based foods at every meal and your body will recognize them and reward you with the sufficiently full feeling sooner than any other type of food. If I can't get full during a meal I will try to eat an apple, cut fruit, more vegetables and other plant foods. Then I feel satiated.

A lot of times I am too lazy to make myself a meal, lunch for instance, since I am home often during the day. Then I find I crave sweets and chocolate, it is like my body is trying to get satiated without a meal and chocolate will do the trick. Anyway chocolate and cravings and other addictive foods will be mentioned in another post. I just want to mention that we need to feed ourselves healthily with plant and other foods and to not neglect or starve ourselves regardless of where we are, who we are with etc.

You can't feed yourself well if you don't have good food at hand. A huge part of eating well, is getting in to a food shopping routine, find a favorite store, finding a shopping list that works for you and sticking to it. If you take your favorite junk foods off the list then make sure you have something to substitute them with. Don't deprive yourself of nutrients and nourishment. Buy lots of plant based foods, whether fresh (important to have something fresh at every meal cause it helps the gut), frozen, or canned/processed. Get in to a grocery shopping routine to make sure you can nourish yourself well. There are lots of options for groceries these days if you don't or can't shop often. Shop Amazon - Subscribe & Save is great for bulk & staples, Peapod is very reasonable (they also take coupons) and in most neighborhoods nowadays, and there is the store pickup options at lots of local stores (they will collect your items and you just need to pay and take items home). Those conveniences may be worth it in saving time & money, and avoiding temptations.

Do you have something that works? Share below.

@myHFjourney

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Can Eating Fruits and Vegetables Help People To Manage Their Weight?

Welcome!

Hi folks,

This is my very first post in my new blog. Previously I had a blog called NJmum.blogspot.com and it did well, but now I want to write more and created this blog.

I need to get fit and healthy. I wanted to write about diet and exercise and blog my diary but didn't want to limit myself on just diet and exercise. After all my end goal is being healthy not weight loss alone. So my initial posts may include diet alterations, exercise improvements, shopping tips, fitness tips and more.

I need to tell you my background and statistics. I have high cholesterol, I always have, and my diet doesn't help (chocolate anyone?) but some improvements I have made have done WONDERS for my cholesterol and it won't be a surprise which ones. I am clinically obese, wow being obese is so easy ie the level for obesity is SO low (or does it just seem so to me?) anyway I am not just overweight but yes, ahem, obese. I have high bloodsugars, at the prediabetic level. Yep let it get so out of hand that I joined the scary ranks of those that are waiting for diabetes. That scares me a LOT, diabetes is no joke, my uncle had it and it was horrible, I will tell you about that later on. I've checked my thyroid umpteen times and it working like clockwork. My hormones could use a little work but it is what it is as I am in the peri-menopause stage (when did I get middle aged?).

I recently made some changes, actually it has been years of changes all contributing to this point and I will explain the background changes in another post (so much to write). I started exercising well actually getting steps in, and will tell you how I did it with snow and ice outside yet managed to get 10,000 steps everyday. My cousin took a photo of me and I was horrified at the picture, I hate taking photos of me, as anyone in denial does. I denied my image and can't see obesity when I look in the mirror (Katie Hopkins, it is true). Perhaps it has been that changes have crept up gradually but I do see some weight that needs to come off my middle but I don't seem horrendously fat as I would have thought at my weight.

I will also make diet changes but will do those in the future as first I want to commit to my 10K steps to get the ball rolling. Rome wasn't built in a day.

I will tell you all the shortcuts that work for me. Lets do this folks. Join me.

@myHFjourney

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