We are now proceeding to Step 6 of our life-changing eating plan.
We learned in Step 1 to change our attitude.
In Step 2 we started thinking about journalling our journey - if you have an online blog set up for this purpose, please let me know the address so that we can share our challenges.
Step 3 got us thinking about drinking water (or more water).
Step 4 encouraged us to get moving. Remember, baby steps...one at a time.
In Step 5 we were encouraged to make substitutions - better choices in our foods.
In Step 6 we are going to talk about Portion Control.
Portion Control
The first thing we have to think about when we think "portions" - the larger the portion, the more calories we are consuming. Yes...I know that seems like I'm stating the obvious, but its something we need to remind ourselves when we dish up our food. If you're reading this blog because you need help with your eating habits - then you know what I'm talking about. We eat TOO MUCH. I've done it - and often still do it - you're probably doing it too. What can we do about it ?
I'm going to list a few tips here to help you control your portion sizes.
- Dish up Less - sounds too easy, doesn't it ? I tried an experiment a few years ago. I dished up the amount of food that I would normally eat. Then I removed half the food, and put it on another plate. Yes...half of everything. I ate what was on my plate, slowly...always knowing that if I was still hungry I could go back and eat the other half of my meal. Guess what ? I got full - and didn't need to eat the other half. Amazing ? No. We eat too much, and we eat too fast. We hardly give our brains time to register that we are getting full.
- Use a smaller plate - this really does work. You can fill a smaller plate - psychologically, you'll feel as though you're getting a good-sized meal.
- Don't nibble on the food as you're cooking ! This is something I used to do - a lot. If you're tempted, dish up some food on a plate so you can see how much you're nibbling, and adjust your meal accordingly.
- Children's leftovers ? Don't eat them. This is another thing I used to do when my children were young. I just couldn't let good food go to waste. Now I bin leftovers immediately - unless there's enough for another meal (and I'm sure I'm going to use them).
- Eating out ? Order a children's portion, or a starter as a main meal. Eat slowly, and you could surprise yourself.
- When buying food out - take the standard/regular size of anything you buy. Buying the large soda, or large chips, you are consuming more calories than you need.
Remember - baby steps. You are NOT going to change overnight. No-one expects you to. Even if you cut down your portions by a few tablespoons - you are doing a good thing. As time goes on, cut down a bit more...then more. Eat slowly. Give your brain time to get the message that your stomach is full.
Learning to control your portions will really help you to attain and maintain a healthy lifestyle, and a healthy weight.
Comments