Publication: Diet Buddy
Portion Control! Part-2 | |
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Diet Buddy - Monday, April, 23, 2007
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Portion Control! Part-2
Hi There Buddies...
Last week we looked at some simple ways to control our
portion sizes by using our eyes to gauge the amount of
food we put on our plates. The plates themselves actually
have a significant impact regarding how much food we put on
them and what looks like a "normal" serving size. We also
received some sort of idea how to judge our food servings
by using our hands as a guideline and what is realistically
a sufficienct amount of food.
This week with the help of Jennifer R. Scott we'll continue
with Portion Control Part-2 which gives us some general
ideas of how we can modify our current eating habits and
start eating in healthy moderation again.
As Jennifer puts it...there's the old adage "All things in
moderation." Well there is a school of thought in weight
loss that says that theory is all it takes to arrive at and
maintain your natural weight. With that in mind, let's
take a look at some simple portion control techniques that
will surprise you - they're very easy to do, but what a
difference they can make!
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* Meet yourself half-way
You can lose weight and still eat your favorite foods!
Just decrease your portion size by half. For example,
if you are used to eating a whole deli or sub sandwich
at lunch, just eat half and supplement your meal with
raw veggies on the side and finish off with some fresh
fruit. Then wait to see if you're still hungry. If you
pause after eating the first half and allow yourself a
few minutes to feel satiated, you just may find you're
too full to eat the other half anyway.
* Ask for a doggie bag
Restaurant portions are unbelievable - nearly twice the
size they were 15 years ago. When dining out, ask the
waiter for a take away container as soon as he brings the
food. Go ahead and put some of your food in the box as
soon as it is served. You can always take some back out
to eat at the restaurant if you're still hungry, but
chances are you won't want to. Heat the leftovers up
tomorrow for lunch.
* Downsize that dinner
Many restaurants offer lunch size portions of their
dishes, which are smaller than their full-size dinner
entrees. Don't be afraid to ask if you can purchase the
lunch size entree at dinner time. Feeling like a kid at
heart? Ask to order from the children's menu! If you
tell your server that you're dieting, they'll probably
allow it. Practicing this portion control pointer will
save your waistline some inches and your wallet some
bucks!
* No mega-super-biggie anything
Fast food portions are over-sized, so there's no need to
add insult to injury by super-sizing. No matter how much
of a "better deal" upgrading your meal's size may be,
don't be tempted! In fact, steering clear of "meal deals"
altogether is very wise. You're much better off ordering
a chicken sandwich or burger and a side salad. You could
also order a kids meal; kids meals contain what used to
be normal sized portions for us grown ups (before there
were "value" meals or combos, that is!).
* Good portions come in small packages
If you find your will power is overpowered by a full bag
of potato chips sitting in the pantry, don't buy the
large bags at all. Buy the individual lunch size bags
one at a time. Just don't buy the 12-bag assortment box
if you think you'll be easily tempted to finish off the
entire box in a sitting! Or, divvy out chips into single
serving snack bags as soon as you get them home.
* Size up servings
Just how many rice cakes (or your other favorite snacks)
are in a serving? Do you even know? Check the box and
see - you may be surprised at how many servings you are
actually consuming. Learn what a controlled portion of
your favorite snacks looks like by measuring them out
next time you eat them. Then, once you see how much a
serving really looks like, you'll be able to "eyeball"
it from then on and know how much is too much.
* Be gone buffets
I have to avoid buffets like the plague. It is nearly
impossible to practice portion control in an "all-you-
can-eat" situation. If you've ever left a buffet feeling
sick, just think about how you felt the next time you're
tempted to gorge.
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More Ways To Control Portions!
1. Break Leftovers Down
Instead of using one large container to store leftovers
such as casseroles, side dishes, or pasta, why not
separate them into individually-sized containers?
That way, when you reach in the fridge to find something
to reheat, you're retrieving just enough for one helping.
Breaking down meal-sized servings into single servings
will help you limit your food intake with no additional
effort.
2. Say Yes To Salads
Eating a salad before lunch or dinner is a sure-fire way
to keep from overeating. It will help curb your appetite
and give you a sense of satiety sooner.
Of course, we're not talking a little bit of iceberg
lettuce here. To reap full portion control benefits from
rabbit food, load up your salad with veggies or even
lean meat like turkey cubes. The fiber in the veggies
will help you feel fuller and lean meat's protein will
give you an instant energy boost.
3. Single Out Trigger Foods
Buy snack foods in single serving sizes or divvy up full
size packages into smaller, individual bags.
It may be difficult to stop eating, oh, say, tortilla
chips straight out of the bag while watching Desperate
Housewives, but you're unlikely to inhale the contents
of 12 zipper bags without some forethought.
4. Master Mini Meals
You can make sure your blood sugar stays at an even keel
and keep hunger at bay by eating healthful small meals
throughout the day.
A friend of mine has maintained a 30 pound weight loss
for three years and is in such great shape, she became
an aerobics instructor! She swears by mini meals to
maintain her weight and keep her energy level up. Mini
meals are by far the best way to prevent overeating
because you'll never get hungry and lose control of
your portion intake.
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5. Keep Seconds Out Of Sight
Don't serve family-style. Keep pots and dishes away from
the table where it's all too easy to go for seconds.
I can't tell you how many times I've re-thought my
second helpings as I've made my way from the table to
the stovetop. I've often told myself to sit back down
and wait it out. Remember, it takes about 20 minutes to
feel satiated. By giving myself that "breather" I've
realized I wasn't hungry enough for another helping
after all.
6. Make Meat A Side Dish
Treat meat or meat-based entrees as a side dish rather
than the main part of your meal.
By loading up on veggies and healthy grains as the bulk
of your meal instead of using them as sides, you'll feel
full sooner and get extra vitamins and fiber. Experiment
with new vegetables and preparation methods to keep
things interesting.
7. Meet Yourself Halfway
Make lunch a two-fer. Your mid-day meal can work double
duty by being shared or serving as dinner.
At work, why not split take out with a buddy? At a
restaurant, pack up half of your meal before you even
start eating: Voila! You have an instant dinner!
8. Treat Yourself
And last, but not least...indulge! Just don't over do it!
~
These are some very simple rules to incorporate in our
daily weight loss plan that will ultimately contribute to
shedding those excess pounds and hopefully keep them off
for good. After all nothing is as satisfying as looking
good and feeling great!
Did You Know ???
That "Mindful eating" is another way to help you master
portion control. The concept is simple:
-Be aware. Think about what and how much you are consuming.
-Eat slowly, taste each bite.
-Recognize how frequently you eat.
-Enjoy the experience of eating.
By mindful eating, we monitor our choices and give our
bodies the chance to respond to what we consume. This way
we can enjoy food and share the cooking and dining
experience with others, while recognizing when we have
eaten enough so that we don't overeat.
Can't stay away from those second helpings? Try our Diet
Buddy forum and share your diet concerns at...
Visit: The Diet Buddy Forum
Have a great week everyone !!!
Disclaimer: Since I am not a medical proffesional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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