Daniel Berk 🐝’s Post

How to improve your digestion, control overeating and reduce stress? Quick breakfast, quick lunch and maybe even quick dinner. Eating on the go or “speedy” lunch, can be sometimes unavoidable. But! If you find yourself with poor digestion and struggling to get your weight under control, you might want to try these 3 things. ✅ Remove distractions - 📱 Turn off the TV, put down your phone, and focus on the food in front of you. Enjoying your meal without distractions enhances the whole experience. Also it helps to enjoy the moment and reduce stress. ✅ Eat slowly and enjoy Each Bite: 🍲 Take it slow! Pause between bites, savor the flavors, and appreciate the textures. 😋 This will help to manage your overall energy intake, even while feeling the urge to over-eat. ✅ Listen to Your Body: 👂 Tune in! Pay attention to your body's hunger and fullness cues. Eating slowly gives your body the time it needs to signal when it's satisfied. Mindful eating involves being fully present and engaged during meals, focusing on the sensory experience of eating, and paying attention to your body's hunger and fullness cues. The overall goal is to encourage a positive and mindful approach to meals, fostering a deeper connection with the act of eating and promoting both physical and mental well-being. Are you ready to work towards your weight loss goal but not sure where to start or need a help with plan and accountability? Drop me a message or comment below with word “READY” and I will be in touch.

(Most of your cravings for junk food arise from emotional eating this doesn't mean you need to deprive yourself of treats, but understanding your triggers is key! you should explore: -Identifying emotions that lead to cravings, like stress or boredom -Practicing mindful eating to recognize true hunger -Replacing unhealthy snacks with healthier alternatives you enjoy -Finding activities that fulfill your emotional needs, such as exercise or hobbies Addressing emotional eating will empower you to make healthier choices and feel more balanced! :)

Practice mindful eating today, truthfully, put down any distractions (phone, tv) and actually sit with yourself and your meal today. Take a moment to savor each bite, paying attention to the flavors and textures. Feel the gratitude for the nutrients flooding into your body. If you feel like you are tipping into overindulging, then start to incorporate doTERRA’s MetaPWR oil to help manage cravings and support a healthy metabolism. Have you tried MetaPWR yet, tell me your experience below.

Ever wondered what a little self-compassion could do for your mealtime? A dash of kindness can dissolve the guilt that often tags along with overeating or rushing through meals. I find that mindful eating allows me to truly savor each bite, enhancing my meal experience and leaving me feeling positive about my choices. This simple shift doesn’t just make eating more enjoyable—it also elevates my mood and boosts my overall well-being. I find myself smiling more, stressing less, and truly enjoying the flavors. Incorporating self-compassion isn't just about how you eat; it enriches your whole lifestyle. If you catch yourself slipping up, give yourself a gentle reminder, forgive, and gently guide yourself back on track. What I always say…if you do slip up…just make it right with the very next bite! Cheers to joyful eating! Coach Jan Heaton https://lnkd.in/gMadhfMZ www.getfit-livefit.com

We all have the things we should do - we should eat better, we should wash the laundry, we should do this, we should think like that, etc. But those shoulds come from external factors, and we limit ourselves when we think of them that way. Instead of thinking of them as 'shoulds,' how can we transform our mindset and approach it differently? We can look at what value doing those things brings to us. We can think of how it will ultimately benefit us. Approach the 'shoulds' that way, and you'll start changing your mindset and eventually get to where you 'want' to do them. An easy example is that I should make healthy eating choices. We all know the science behind this and why we should make those choices. But if we change our mindset, how much more powerful would it be when we approach it differently? I want to feel good about my body. I want to be healthy. I want to provide nutrients so I can perform better when I exercise. I like the way I feel when I eat better. It's much easier and more successful to approach it that way than just to say I should eat healthier. Take control of your actions and thoughts and ensure that what you do and think benefits you and brings value to your life.

😅Are you convinced your scale is secretly plotting against you every weekend… ? Guess what? It doesn’t have to be that way! 🚫 With these few simple tips, you can stop weekend weight gains in its tracks, and prevent it from crashing your Sunday mood: 1️⃣ Balance Your Meals: Include protein, healthy fats, and fiber-rich veggies with all meals to stay satisfied longer and avoid over-snacking. 2️⃣ Mindful Indulgence: Enjoy your favourite treats, but savour them slowly. Sit down and taste every bite instead of munching mindlessly. 3️⃣ Stay Active: Whether it’s a quick dance party or a walk with friends and family, moving your body more can help balance out those weekend splurges. 4️⃣ Stay Hydrated: Water helps with bloat and digestion. Keep a water bottle handy every weekend! You have the power to turn that weekend ‘weight gain’ myth on its head and dance with joy when the scale surprises you on a Sunday morning! 💃 Like this post if you’re ready to break that weekend weight gain and enjoy your weekends guilt free ❤️

The easiest way to lose fat for busy professionals..👇🏻 Tracking everything you consume can definitely make you lose weight, But let's be real.. it’s NOT for everyone. If you're a busy professional, constantly traveling or eating out, staying consistent with calorie tracking can be a nightmare. ..Which often leads to giving up altogether and not seeing any progress. But here’s the good news.. You don’t need to track every bite to lose weight. So what do you need..? Intermittent fasting. Simply skip a meal every day (weekends included). By cutting out just one meal a day, you naturally reduce your calorie intake (as long as you don't overeat after), Meaning you will be in a caloric deficit, which is what weight loss all comes down to. ..And these 3 things make it very simple to adhere to it: 1. Stick to your fasting window – eat within a set time frame, like 6 hours, and fast for 18 hours (18:6 method) 2. When you eat, focus on eating meals that are high in protein and are nutrient-dense, this will help you feel full and avoid overeating later 3. Avoid snacking between meals and stay hydrated ..At the end of the day, being in a caloric deficit is the goal, But you really don’t need to obsess over every single calorie to get there. And something that many people overlook is the fact that feeling hungry after you've just eaten a meal doesn't actually mean that you are hungry, Because it takes about 20 minutes for your brain to register that you're full. So the next time you feel hungry after eating, just wait for 20 minutes and see if you still feel like snacking. Give this method a try!

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Practice mindful eating today, truthfully, put down any distractions (phone, tv) and actually sit with yourself and your meal today. Take a moment to savour each bite, paying attention to the flavours and textures. Feel the gratitude for the nutrients flooding into your body. If you feel like you are tipping into overindulging, then start to incorporate doTERRA’s MetaPWR oil to help manage cravings and support a healthy metabolism. Have you tried MetaPWR yet, tell me your experience below.

Catch up #3 for this week! *TW- eating stuff, and also full disclosure – intermittent fasting is not safe for everyone - please go see a Doctor before trying any of this* I started intermittent fasting 12 weeks ago, and honestly, I’m not sure I’ll go back. What I do & how I started: ·16/8 fasting – 8 hours eating, and 16 hours fasting. My eating window is 7am to 3pm. · I don’t track any calories or restrict what I eat in any way. Generally though, I try to eat reasonably clean and I’m always mindful that my number 1 priority is to fuel my body to be able to meet my daily training needs. I eat roughly 2,000 calories a day. · The first week I started IF, I didn’t do ANY training, and was just watching to see how my body would respond to it. Once everything felt settled and ok, I slowly started to add in small amounts of training. I also went to see a Doctor to make sure I was not doing myself any harm. Tips if you want to try it: · Make sure your fridge and pantry are ALWAYS stocked up. There is absolutely nothing worse than ending a 16 hour fast only to realise you have run out of eggs and now need to go to the supermarket to get some for breakfast. Just no. · Go see a Doctor first. Really. · Put your safety and wellbeing first - pay attention to and listen to your body. Why I like it: · I sleep better · My focus has improved · I have more time · It’s easy to exercise and train in the evenings · My body feels happy · I’m never hungry (ever) · I am eating more now than I ever have, but I feel like I eat more mindfully · I don’t crave junk food or takeaways Happy to answer any questions if you have any ✌