SUCCESS IS SMALL EFFORTS REPEATED UNTIL IT BECOMES A HABIT

😫With a third of the adult population categorised as obese and another third overweight, we may need to be REDUCING PORTIONS.

👍🏻This could be that habit you're trying to change if you join us with our August Challenge of removing a habit or adding a new one in.

😫Portions have grown huge in recent years & the article I read to my clients this week suggests some cafes serve cakes that could almost become door stops!

😫Plates have increased by up to 25% since the 60’s & when our plates increase so do our portions. When our portions increase so does the circumference of our jeans!

👍🏻It takes our bodies roughly 20-30 minutes to realise we are full & often we are hoovering down our dinner in less time than this. We then reach for more food as we are still hungry.

Try to:

✅Chew your food & eat more slowly

✅Take note of what you are actually eating, don’t eat mindlessly

✅Try to put down your knife & fork between mouthfuls

✅Don’t drink water with your meal, drink before or after to reduce the diluting of stomach acids

✅Dr Libby Weaver says….Our stomach is roughly the size of your own clenched fist. This provides a good indication for portion sizes of concentrated foods (low water content) such as carbohydrates and protein that would suit your needs.

✅Two fist sizes of concentrated foods is a rough guide for your main meals. However, for optimal health, the majority of your plate is best filled with water-based vegetables.

✅There are many ways of transitioning to smaller portion sizes and using smaller plates is a great way of making the meal appear larger than it is.

➡️Here’s a link for some information from Dr Libby Weaver https://www.movenourishbelieve.com/nourish/understand-your-overeating-habits/

🙌🏻I’ve removed my one sugar from my coffee & stopped licking the knife after putting the Pic’s peanut butter on my toast! I’m happy to eat peanut butter as a snack occasionally but no licking the knife! I’m not loving my coffee without the sugar hit as it was my only sugar component of my day BUT as my ❤️partner tells me I will learn to love it!

✔️So keep going with your one change - there are only 2 weeks to go! As I suggested above you may look to change your portions! As this could make a difference to your waist or look at what’s on your plate and add more greens!