My PA who does my fills, an RN and an RD spoke to the group and they all had great advice. It wasn't necessarily new information to me but it was certainly things I had forgotten or had just plain ignored for a while. It was all things that I need to recommit to, and ways to use my tool better. They also reminded us that we had surgery on our stomachs...not our brains and that is a big factor. It is a constant, daily choice we have to make to eat healthy and exercise.
So here were a few of the tidbits I was reminded of again (and where I can make changes):
- 3 meals, no snacking - This really always did work best for me. Not to say that there wasn't an occasional snack, but when I was doing my best at weight loss I stuck religiously to the three meals a day rule. I have been snacking constantly lately, and it has been high calorie food with little nutritional value. If I really need a snack I need to look for healthy choices. Each thing I eat, I should ask the question...what does eating this provide or is it empty calories?
- No liquids with meals and waiting 1/2 hour before and after - Again, this was a successful method for me. Lately I had been having liquid with almost all of my meals. It sure helps those calories slide on through and then I felt hungry later and went in search for snacks. That needs to end.
- Planning Your Plate - Using a small salad plate or small bowls to help you with appropriate portion sizes. Planning to have your plate divided in three: 1/3 protein, 1/3 fruits or veggies and 1/3 carbs/starches and eating them in that order...protein first, then fruits and veggies and saving carbs for last. I was really cheating on this rule.
- Eating Slowly and Chewing Well - This is a must when I am at a good restriction level. It is a deliberate action or chewing food down to the consistency of applesauce. Meals should take about 20-25 minutes to eat to allow your brain to feel the satiety feeling. I was wolfing food down and looking for the next thing to eat.
- Listening to Your Band - Being aware of the soft stop feeling and STOPPING! I don't know how many times I just had one, two or three more bites and then ended up sliming, barfing and being miserable because I overate. Knowing the difference between full and satisfied is so important. I need to be more deliberate.