you look at what you eat before you eat it. which sounds really stupid now that i type that out. but when i say look at what you're eating, i'm not talking about putting the spoon in the dish. i am talking look at the size of the serving dish you were given. compare that to what you usually eat off of. then start looking at the portions of food relative to the dish. bigger dishes mean you need to scale down how much you eat to make sure that you're still eating a comparable portion size. the most important part of this is to do it at home with things that you're actually measuring. in other words, a half cup of rice isn't going to be a different size than a half cup of ice cream or beans. if you measure it out at home, you want to be paying attention to that size to help you learn to better eyeball when you can't measure. and then actually taking the thirty seconds to suss out what is actually in front of you and how much there is. don't eat first. look first.
Fitness Minutes: (5,830)
3,357 6/12/14 4:57 P
It will become habit the more you do it. As far as getting it in your mind, do you mean you forget that you are trying to make healthy choices?
6/12/14 4:48 P
Do you really think it was bigger than half a cup? i was surprised when I started measuring out a serving and saw what it really looks like. More than i expected.
I'd rather eat the ice cream and skip the cone. :D
Like others posted, I try to plan before I go. If I tell myself I'm getting x and I'm only going to eat j amount and I am going to ask for vyz in the prep of the food - I have to really focus and have the conversation over and over in my head to stick with the decision and to not feel weird about special preparation.
Fitness Minutes: (54,691)
6/12/14 4:44 P
I don't order dessert either but I agree with asking for the kiddie size in that situation. As far as restaurants I usually order off the lighter menu or ask for healthier alterations. Steamed vegetables with no butter instead of fries or even just a baked potato. Grilled meat. If there's not a good healthy menu then I'll order a sandwich but leave off the extras like cheese and mayo or other sauces. Most sauces are mayo based so that can add 150 calories easily. The same goes for avocado too :(
Fitness Minutes: (31,299)
2,615 6/12/14 4:31 P
Asking for a to go box is standard procedure now. The only problem is that I still forget to take it with me when we leave sometimes. I never usually got dessert when eating out because we were too full. Now I am satisfied and never think of ordering dessert.
Fitness Minutes: (2,155)
6/12/14 4:03 P
It can be hard, but I have a policy never to obsess about portion goofs that only happen rarely. For the next time, you know that place's portions are ridiculous and to either go somewhere else or ask for a half-scoop or kiddie size. (Say you'll still play the regular price, if they're reluctant.)
My preference is to order off of "known/low-calorie" items. I know then I'm at least within the range of reasonable, and I don't have to deal with the stress of leaving food on my plate in a social setting where it can be more difficult to keep my mind where it's supposed to be and walk away. For pizza I know that one slice of my favorite style is likely to be between 400 and 500 calories regardless of toppings, so I have one slice. Beyond that I rely on aiming for the choice that seems the best possible combination of non-crazy calories and appetizing taste, and then make every effort to eat slowly and stop before becoming overfull. I almost always avoid dessert. My main interest is after all to do things that make my body feel good and adding dessert in top of a heavy meal is guaranteed to ruin that idea.
Rarity is my main rule as far as restaurants go. When such meals are on the order of once a month or less, the difference between a normal dinner and an indulgent-but-not-ridiculous one of half again or twice the calories is not significant.
When eating out, I try to pre-plan whenever I can by going on the company website and looking at the nutritional information in advance. Most restaurants nowadays have healthy(er) options to choose from. I very rarely get dessert, it's like a gateway drug for me, I think that I am physically incapable of eating only a reasonable amount. If you put half a cheesecake in front of me, calories be damned I'm going to eat the whole thing. It's about learning your own triggers and then coming up with ways of dealing with them.
I try to avoid desserts when out and about, unless it's a very special occasion and I don't care what my calorie count ends (maybe once or twice a year). If I'm strong-armed into it by someone, I share a dessert. Or, eat a few bites just to get a taste and let the wait staff take the rest away if no one else at the table wants it.
For meal portions - which tend to be gibungous at most restaurants - I eat about half of everything, then ask for a to-go box. The rest is a dinner for another night. Again, that's unless I don't care what my calorie count is, then I have whatever I want and don't look back but I only do those very infrequently.
6/12/14 10:54 A
I ordered one scoop of ice cream and it was huge and I ate the whole thing. I should have just eaten some and thrown the rest away, but I didn't think about that until after it was too late. How do you keep your brain turned on to things like this?
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