My husband, a golf pro, gives a lot of lessons. When he meets a new client, he always starts with the basics; grip, aim, stance. 9 times out of ten, if something’s off, it has to do with those basics.
I once commented that there were a lot of similarities between what we do. We both start with the basics. If you’re gaining weight, feeling sluggish or out of sorts, it usually has something to do with the basics. Have you been drinking enough water, getting enough fiber, not exercising? What have you been eating? Garbage in – garbage out. You know: Basics.
Relatively speaking, the logistics of losing weight are pretty simple, eat less, slow down your eating process, exercise more, drink 8 glasses of water, increase fiber gradually . . . simple but boring!
We live in an instant gratification society. Most want a quick fix to lose ten lbs in a week. Many try fad diets but it’ll be 10 lbs of water, muscle and brain, not 10 lbs of fat you’ll be losing because it’s physically impossible to lose 10 lbs of fat per week. You can even starve yourself and not lose 10 lbs of fat! I’ll address that fallacy soon. Please don’t fall for gimmicks or only your wallet will be lighter.
So here’s the thing, let’s conquer one challenge at a time and not make it boring.
Today, start with slowing down. Place your fork down in between bites as you eat. Try to stretch your mealtime to at least twenty minutes. That’s how long it takes your brain to know that your tummy is full. (Everyone knows that, so now what? Stay with me here.)
Your first assignment for the next three weeks is: “Fork Down, Spoon Down, Chew.” Put it down, don’t touch it! You’re not just creating a habit, you’re being proactive, taking control!
Why? As you chew, you are releasing enzymes that break down food particles, turning nutrients into energy. Amylase in your saliva for carbohydrates, protease in the stomach metabolizing protein foods and lipase in the small intestine digesting fats are the enzymes that act like a tiny moving company transporting nutrients into the proper “rooms” of your body. There’s a metabolic purpose to slowing down; you’re creating energy.
Don’t put anything else in your mouth until you’ve finished chewing that bite!!! To lengthen dinner-time make each meal a game. (If you only have a ten minute break, eat less or resume later!)
- Set a secret timer for twenty minutes and have your family guess (one chance only) when it will go off. The winner will choose the next movie to watch or other prize.
- Have thought-provoking questions in mind to ask; “If you could live during any time in history, when would it be and why?” “Who was the greatest actor . . . superhero . . . cartoon character ever?” “What’s your favorite movie, book, country, animal? “If you could be any person in history, who would you be?”
- Talk about your future and ask your children what they want to be when they grow up.
- Talk about childhood memories. What was the funniest event in your life or theirs? The best place you’ve lived. Most interesting person you’ve ever met.
- Ask your spouse/children, “What would you invent to make the world a better place?”
- Memorize Bible verses. Give a non-food prize to the ones who do.
- Involve your children with dinner creations, like personalized crescent rolls or salad and then let them tell you about it.
- Listen to music and “guess that tune” or create your own music lyrics with each contributing a line.
Be pro-active. Teach and develop a close family atmosphere and establish a heritage your children will never forget!
Deuteronomy 11:19 “Teach them to your children, talking about them when you sit at home and when you walk along the road, when you lie down and when you get up.”