We are now at the start of week 4 ... but just before the drum roll, a reminder that weight-loss is just one part of bringing back a healthy life-balance. So at 16st 7lbs this is another 3lbs loss, and again without punishing myself.
Just by keeping to some simple rules:-
- Eating at regular times ...
- breakfast - before 9am
- lunch - between 12 and 2pm
- dinner after 4 and before 7pm.
I have not been too worried about the total number of calories digested, but have kept to a high intake of fresh foods to accompany my main meals - (salads etc). In-between meals I ate LOTS of fruit. Also my yummy porridge with honey and a banana has been a staple.
- Not eating after 7pm - again this time for 4 out of the 7 days
- Some good activity - walking the dogs and a little bit of jogging - all low intensity and thoroughly enjoyable
- Drinking loads of water - the best being free and from the tap! I aim for a minimum of 2 litres per day and and a max of 3.5 litres ... depending on weather etc.
- And lastly rest - aiming for a good 8 hours sleep per night and some meditation during the day - (more on this below).
Basics are always best and if you don't do anything else, the above will still be very rewarding and beneficial to you. Also by sticking to these basic rules, works hand-in-hand in greatly helping to control appetite. Keeping the body at the right energy levels.
While we are touching on the subject of nutrition, let's talk about sugars in the form of good carbohydrates. Our bodies need energy - FACT. We also need nutrients and minerals to become and stay healthy. Even if we are not at the correct weight, ... we still need a "balanced diet." We need to eat good proteins, fats and carbohydrates ... good sources of carbs are:-
- Vegetables ... can be consumed in nearly unlimited quantities for their high nutritional content and low calorie yield. Include a mixture of veggies from green, leafy sources like spinach, beta-carotene-rich sources like carrots and bell peppers, root vegetables like radishes and potatoes, and sulphuric veggies like garlic and onion.
Fruits, though they contain simple sugars, tend to be low-calorie, fibre-rich, and laden with vitamins and minerals. Plus, they’re about as natural as it gets; just make sure to consume them in whole form (not in juices) and aim for 2-3 servings per day.- Whole-grain foods like oatmeal, bran, buckwheat, barley, and quinoa are can’t miss sources of healthy carbohydrates as they’re loaded with B vitamins and fibre. Look for cereals rich in these natural ingredients that don’t contain too much added sugar.
- Whole-wheat breads, pastas, and brown rice are also fine as long as you watch the portion sizes. A serving of rice or pasta is one cup, and a single slice of bread is a serving.
- Legumes like soy, lentils, and beans are incredibly fibre- and protein-dense, so you can eat large amounts of these foods as well.
I love talking about food (... and eating it), but understanding it is very important. In real terms, food is just energy; we must try in a balanced lifestyle to eat food to live and not live to eat food.
..... Throughout history we know that Humans, form all class and backgrounds, the rich, the poor, the famous etc; have used meditation for all kinds of benefits it brings to the Human body, mind and soul. From my experiences I am a firm believer that it is vital, in helping to bring balance. I am not talking about becoming a Tibetan Monk or similar, but just through some basic breathing exercises at the right time of day, you can benefit in many different ways. People always tell me, "I don't have the time to meditate." Possibly, but with a bit of careful thought and time management it can be really easy. My favourite times are the ten minutes just before I drop off to sleep and the ten minutes before I get up in the morning
So what do I do ... hmm - I won't at this time blab on too much about how to breath correctly; we all know how to breath ... don't we? Naturally we do, but with some thought on how you breath you can reap great benefit.
For basics, I use and you can try the following:-
- Keeping soft (relaxed) ... and you will probably use your bed, lay flat on your back and put your arms beside you. Do not cross your feet
- Through your nose, breathe in to what feels like the bottom of your belly. Try to keep breathing in for about 3 to 5 seconds
- Hold the breath for about 3 seconds then exhale slowly
- Repeat ... with practice extend the length of time it takes to breathe in and out. You will feel your belly moving in and out with each breath.
- On each breath out, soften your body
It may feel awkward at first but soon, you will start to enjoy this and it will help you immensely. We can explore and detail more of the benefits in later weeks.
..... Other lifestyle changes that are important for me and perhaps others too, are to look at relationships, at work, at home etc. To accept that sometimes in life ... others are not who or what you expect them to be. Having a good relationship with any other Human is a challenge, even with members of your own family or loved ones. When you want relationships to be ok and harmonious and sometimes they're not, I have found that just being accepting of this takes a big chunk of the stress (or should I say distress) away. We have enough of a challenge in our day to day lives, without having to needlessly worry and moan about others. Also no-one is perfect (I'm working on this!!!). So if the next person does not meet a standard we may have subliminally set, then just remember it takes two to tango!
Additionally - balance is also about being happy and content with what you have. Why as Humans do we sometimes try to keep up with the Jones'. Materialism is not conducive to long-term happiness or good health. The more we have the more we want and this is not good. Part of my aims are to recognise what I need, and try to want for less. A simple principle, but maybe not so easy to implement ... I can only try my best.
Next Time ...
- Fresh air - just get more of it
- My idea of convenience foods
- Do we need a car for every member of the household?
