WK01 L03 Weekend Reminder-Drink More & 80% Full

Weekend Reminder-Drink More & 80% Full

0:21 Happy Friday, your lesson today is short but powerful. It's a weekend reminder to stay intentional with your simple strategies of drinking your water goal and watching for your full signals.

0:33 Let's talk about the weekends for a moment. Often when Friday comes we want to take a break from our healthy habits.

0:41 We are tired from our week and just want to relax. It's easy to take a break from cooking, exercising, and staying mindful of our fitness goals.

0:51 Did you know that Friday through Sunday is 43% of your week. It's the choices you make on the weekends that will make or break your fitness goals progress.

1:03 Weekends also bring distractions for your fitness goals. Weekend distractions can be house projects, traveling and social activities. These distractions can cause you to forget or procrastinate about this week's simple strategy.

1:19 This weekend stay mindful of your water goal with these two things. Number one, start each meal and snack by drinking a half or full glass of water.

1:30 Number two, use your water tracking system to help you stay mindful of your water intake. Weekends can be an excellent time to practice hunger awareness.

1:43 Every time you eat, stop and ask yourself, how hungry am I? If it is meal time and you're not hungry, Wait 30 to 60 minutes, or eat a small amount and save the rest for later.

1:55 Remember, if you're a level 7 or higher, then go ahead and eat. Eat slowly and pay attention for the 80% full signal of, I'm content.

2:05 Caution, we tend to match the pace of other people's eating when having a meal together. If you're a wrong people that eat fast, you'll be tempted to eat fast too.

2:15 Slow down. What if you finish your food first? You might find yourself tempted to snap on extra food that's still on the table.

2:23 If you find yourself in this situation, one trick is to use both hands to hold onto your water glass and take occasional steps.

2:31 If your hands are busy holding onto something, they are less likely to be reaching for additional bites of food. We are excited for you to practice your simple strategies this week.