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I have found if l eat Purposefully, nourishing my body, chewing, not inhaling my food, that l am satisfied physically and mentally.
It is so easy to forget about counting the Bites, Licks and Tastes...those little samples eaten unmindfully while cooking. To really be able to visualize what I'm doing, every so often I will take the food I would have sampled and placed it in a baggie that I refrigerate. I do this for a week, adding to the accumulation from the previous days. It is a real eye-opener and helps keep me aware of the "hidden calories" I've may have actually had. This is especially helpful during the holidays
This is what did it for me. Get a kitchen scale and eat at least a pound of vegetables every day. They fill you up, and you have less room for junk. No food is off- limits, but who has room for a large dessert or second helping of meat when you've just eaten three grilled zucchinis or a shoebox sized serving of spinach?
I meant to buy water flavoring this week but forgot. I don't much get inspired by water, even bottled, and I can drink Diet Coke Cherry or Vanilla Zero by the VAT. This isn't good, even though moderate diet soda consumption is ok. So I got the idea to spike my bottled water with about an ounce of Diet Coke. The water spiked with diet cola has enough of the flavor to make it interesting, but it's still mostly water. It makes it much easier to get eight glasses a day.
you start drinking water, it will become addicting! To get your waters in, keep an 8 oz glass in the restrooms you use and every time you tinkle, drink a cup of water. Before you know it, you have them all in. 8 is not the magic number, if you need more, drink more. Most fruits have a lot of water, I count them as 1/2 glass per serving. Upon first rising, drink 2 (it helps your skin and digestive system).
I do well all day long with keeping my meals on track, but evenings are a challenge. I've learned if I make some hot tea (herbal or different flavors) and sip it while keeping my hands busy with some type of craft (I love to knit), it really helps me not snack all evening and "blow " my efforts for the day.