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GRAYLADY13's Photo GRAYLADY13 SparkPoints: (8,382)
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6/26/14 8:51 A

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I moved the dinner plates to the top top shelf out of reach without a stool. We only eat on salad size plates. It's what I serve for company too. This made a huge difference. I keep two 1/4 c measuring cups and one 1/2 c measuring cup clean and on the counter next to the scale. Handy, in sight, no excuse not to use them. I measure everything!

We also got cute small, small bowls and use them for snacks. we take snacks and drinks (in reusable bottles) with us when we leave the house to go any where. I also buy in bulk then divide and freeze in small portions, labeling everything.

We eat more veggies, fewer starches, less red meat than during our all we are doing is gaining weight years. I steam several veggies together like asparagus and carrots, or use stirfrys to get more than one veggie in. We use starchy veggies a lot instead of rice, potatoes, or pasta.

Happiness grows inside me.


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LIZABET13's Photo LIZABET13 Posts: 231
6/25/14 11:31 A

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Thanks AMANGES! I do have to admit that a good portion was baby weight :) My weight loss has slowed down so I'm working on increasing my exercise and closely monitoring my diet.



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LIZABET13's Photo LIZABET13 Posts: 231
6/25/14 11:29 A

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I've been using smaller plates/bowls and have found that to be helpful. At first I was eyeballing portions, but I think that was misleading. In addition to my measuring cups/spoons I just bought a kitchen scale! I'm excited to see what that 3 oz of chicken REALLY looks like.

Thanks for all the great tips emoticon



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ONESPOTLEFT's Photo ONESPOTLEFT SparkPoints: (98,014)
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6/25/14 11:17 A

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I use 2 cup containers to keep peeled sliced squash and cucumbers and eat half a container at a time. I use 4 ounce containers to keep almonds in and eat half at a time . so for high calorie items I use 8 ounce containers to measure out mashed potatoes, pasta, rice. yes do measure everything esp high calorie items


"Those who judge do not matter; those who matter do not judge" Aviva Nubel

Success is not final, failure is not fatal: it is the courage to continue that counts.
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147HEALTH's Photo 147HEALTH Posts: 20
6/24/14 8:16 P

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This is super information and so real. Taking in so much that has me in a happier place. emoticon



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VUKELK's Photo VUKELK Posts: 553
6/24/14 6:38 A

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Measure, measure, measure....we all think by eyeballing our portions we're accurate but most likely aren't. I love snack baggies and separate items when I get home from the store. Takes a little time on the front end but I'm more apt to eat healthier and maintain portion size control

Focus! You can do this!


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IMLOCOLINDA's Photo IMLOCOLINDA SparkPoints: (55,465)
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6/22/14 3:26 A

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I have used the smaller plates and measuring cups and scales for such a long time that I just 'know' the correct portions. I've seen the portion plate and that would probably work too-but until you have it down to a science, I still recommend weighing and measuring EVERY SINGLE MORSEL. You may be amazed at how many extra calories you are ingesting every day without even knowing it!

The best cure for stressing is to count your blessings...and a long walk won't hurt either!

Never give up what you want the MOST for what you want at the MOMENT!


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BLAZINGSWORD's Photo BLAZINGSWORD SparkPoints: (15,251)
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6/20/14 7:19 P

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The portion plate that was sent to me is just 7 3/4" in diameter. That's pretty small.
One cup of fruits or veggies equals the size of a baseball.
A medium potato equals the size of a computer mouse.
A serving of whole grains equals a slice of bread or a pancake the width of a DVD.
One serving of meat equals the size of a deck of cards.
Fats & oils use very sparingly.

I must admit that just having a visual is very handy. I don't want to count calories or have to weigh anything any more. Done that for so long and it just doesn't work for me.

But I am eating whole foods as God made them. More veggies & fruits. And when I eat a fruit I try to have some protein with it such as low fat cottage cheese, string cheese, something of that sort so that my blood sugar is stable. And I eat that as a snack in between meals.

I am not a diabetic but I watch what I eat as I have had relatives and friends who have become diabetic and suffered serious consequences.. I have educated myself by reading: Prediabetes for Dummies, Diabesity by Francine Kaufman, M.D., YOU: On A Diet, and now am reading Wheat Belly.

I generally eat South Beach Diet & Mediterranean. After having read Diabesity & almost finished with Wheat Belly, I know it's very important to watch the carbs & I do.

The amazing thing is that the wheat we eat now a days, which is in everything spikes blood sugar more that regular white table sugar. Wheat is now hybridized and not fit for human consumption unless you want to suffer dire consequences down the road with diabetes.

My mom passed away from it, my BIL has it & lost all members of his family to it, a lady at church is in Johns Hopkins as a result of complications, and now another lady from church was just diagnosed today with it.

Yes, the Diabesity book says that there are a number of diabetics in the country but then there are about 4 times that many that are prediabetic.

Many do not know that they are either until it is too late. Once the beta cells in your pancreas die out, there is no going back, you are a diabetic.

So I work very hard at watching what I eat, especially carbs.

As scriptures say, My people perish for a lack of knowledge. There are many books out that that people should take advantage of and read for their own benefit because a doctor will not go into all the ins and outs of what transpires. You and you alone are responsible for the choices you make and your health.

Like the lady at church today, she was recently having some health issues but was shocked to say the least to find out that she is now a diabetic. There are many more like her.

Find out what your numbers are. ABC: Ac1 for blood sugar should be 100 or lower, Blood pressure 120/80 or lower, and Cholesterol.. Those are the ABCs. Easy enough to remember but must have blood work done. Don't let the doctors tell you that blood sugar should be 126 to be fine. No, it won't be according to Diabesity which was written by a past president of the American Diabetes Association.

If you see a turtle sitting on top of a fencepost, you know he had help getting there. ~ John Maxwell

¸.·*´¨) ¸.·*¨) ¸.·*¨)
(¸. ~ brenda . ~´¨)
(¸.·´~ (¸.·* ~ (¸.·*


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RAYLINSTEPHENS's Photo RAYLINSTEPHENS SparkPoints: (182,759)
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6/20/14 3:58 P

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Weigh and Measure everything.

I even switched to grams since my food scale does both.

You can also use a visual where 1/4 plate is meat, 1/4 starch, 1/2 vegetable too - sometimes called "the bikini" diet. Try to never use larger than a 9" plate.

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I didn't "make it happen" the first time, I "made it happen" the last time!



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SHOTOKIDO SparkPoints: (20,135)
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6/20/14 2:48 P

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I exercise more.

If I am eating more than I should at my current level of calorie output, then I can immediately compensate by exercising more and burning more calories.

I think of it as getting my output to catch up to my input, and it doesn't require me to eat less.

And I don't have to do anything crazy to make that adjustment either.

Just one 30-minute hike with a 10lb backpack expends over 300 calories.

That's an extra 1.5 cups of brown rice worth of calories.



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BENE38464's Photo BENE38464 SparkPoints: (5,526)
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6/20/14 1:13 P

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It is wonderful to have an advocate who helps you with this!!! I love the idea of a portion control plate! I'm going to see if I can find one online!

Bene38464


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BLAZINGSWORD's Photo BLAZINGSWORD SparkPoints: (15,251)
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6/20/14 10:14 A

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I am working with my health care advocate through my health care insurance. Since the passing of my husband early last year I want to get back on track. So two issues that I needed to deal with were stress and losing weight again.

So they sent me a stress management package and a weight loss package. Both packages had a booklet to deal with each issue respectively. Stress had a CD with relaxing music on it, suggestions to cope with stress, and a little card to place my thumb on it to let me know when it turns colors basically what my stress level is.

But the weight loss package not only had questions to answer to help see where improvements could be made in terms of healthy eating but also encourages to make short term weekly goals such as walking so many steps a day, then improving on that, or other goals suited for each person as the weeks go by. This package also included a tape measure, a pedometer, and a portion plate which is a great visual. And so I keep an excel chart to record: weight, steps walked, blood pressure when taken, ect. Plus, anything that is stressful during the course of the week.

The portion control plate was a real eye opener for me, especially where grains were concerned. Although eating healthy, I've learned that with encouragement from my health care advocate who calls like every other week, that it's really important to eat more vegetables and to continue to eat my fruits.



Edited by: BLAZINGSWORD at: 6/20/2014 (10:15)
If you see a turtle sitting on top of a fencepost, you know he had help getting there. ~ John Maxwell

¸.·*´¨) ¸.·*¨) ¸.·*¨)
(¸. ~ brenda . ~´¨)
(¸.·´~ (¸.·* ~ (¸.·*


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CLARISSABOND's Photo CLARISSABOND Posts: 426
6/20/14 1:43 A

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Along with a number of the techniques listed for this topic, I find tracking before eating out, if possible, and always when have a home prepared meal, is very helpful. I never manage to get a perfect nutrition feedback report but I do manage to tweak portions and nutrient content to bring me closer to goal.

I am always worth my best. My best is good enough for anyone.


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ONESPOTLEFT's Photo ONESPOTLEFT SparkPoints: (98,014)
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6/19/14 6:49 P

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I portion out my food in small containers and that helps and I eat lots of veggies and drink water, water, water

"Those who judge do not matter; those who matter do not judge" Aviva Nubel

Success is not final, failure is not fatal: it is the courage to continue that counts.
--Winston Churchill







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LCRUMLEY81 SparkPoints: (56,089)
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6/19/14 12:38 P

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Stealing some of these tips

AMANGES SparkPoints: (385)
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6/19/14 8:27 A

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I just wanted to say I am VERY impressed on your weight loss success! That is amazing! emoticon

~Angie~


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AMANGES SparkPoints: (385)
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6/19/14 8:03 A

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Hello there! emoticon great question. I am one that usually likes to go back for seconds, although I am not one to "pile my plate high" the first time. I had an idea the other day and one I will start using. No matter how hungry I am, the first thing I'll do is use a smaller plate. Then I will measure out my foods (by what a serving size is) and put half that on my plate, AND drink plenty of water while eating to increase fullness. I will wait 15 minutes after finishing that before returning to get the rest of my serving(s). Hopefully this will satisfy mentally and physically the urge to return for seconds. Another option for portion control is to put the entire recommended serving(s) on a plate at once. But if I have an occasional weakness (holidays, let's be realistic here) I will go back and get a little more but again this too must be measured and accounted for. And on my "second run" I will choose mostly veggies and I will try not to choose "white" foods, such as bread, potatoes, pasta (but again I will wait at least 15 minutes, because I may find after waiting I don't want more emoticon). For example, if you go over on your portions at lunch, you can adjust your supper time meal, cut out an evening snack, or whatever you have to do to balance out your day. I hope this helps and is not too confusing! emoticon . Just remember, we all have weak days, don't beat yourself up when you do, just don't make a habit of going back for more when it's over your portion sizes.
Just keep on keepin' on! emoticon

Edited by: AMANGES at: 6/19/2014 (08:23)
~Angie~


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GETULLY's Photo GETULLY SparkPoints: (53,424)
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6/19/14 7:08 A

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Like many said, using a smaller plate/bowl/cup works wonders to trick the eye. The football stadium-sized plates you get at restaurants are just sad. For "treat" sorts of foods or foods that I know I can over-eat really easily, I use a coffee cup. I have a great one from the Canterbury Cathedral in England that holds a smidge over 1 cup. Gives me a great serving, brings back memories of my trip, and foods and liquids always look more interesting from the cup!

MARCELA_OLEGA's Photo MARCELA_OLEGA SparkPoints: (177)
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6/18/14 11:20 A

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use smaller plates,
after doing your shopping make small portions for storage
before eating your meal use chia seeds which is full of fiber and chia seeds soaked in wáter absorp its own size 9 times which make you feel full so that your food cravings are less

Edited by: MARCELA_OLEGA at: 6/18/2014 (11:20)
PACAROLSUE's Photo PACAROLSUE SparkPoints: (4,115)
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6/18/14 11:04 A

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We eat in restaurants often because DH and I like different foods. I always eat a salad before my meal comes, then I eat all of my veggies. That fills me up pretty good and I only eat a small portion of my entree. I box it up and bring it home, then I portion it in small containers and put them in the freezer for lunches. That way I get 3 meals out of 1 restaurant meal.

MOTHERBOARDER's Photo MOTHERBOARDER SparkPoints: (112,050)
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6/18/14 10:24 A

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measure and weigh



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SUSIESRO's Photo SUSIESRO SparkPoints: (3,568)
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6/18/14 6:56 A

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I use a smaller sized plate and a small entrée sized fork. I also try to fill my stomach with a glass of water (with a squeeze of lemon) which reduces my hunger.



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MIAMOJO's Photo MIAMOJO Posts: 71
6/17/14 9:05 P

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Learn about bento boxes, those neat little lunch-box things that the Japanese use. They have multiple small compartments that make small portions look very appealing, even when some are filled with carrot sticks or celery or a hard-boiled egg.

Don't put serving bowls on the table. Just put as much as you intend to eat on a (small) plate. If you still feel hungry when you're finished, wait 20 minutes and the feeling will probably pass.

Weigh and measure everything, at least until you get used to eyeballing things. Scales, measuring cups and measuring spoons are your friend.

"Success is the child of drudgery and perseverance. It cannot be coaxed or bribed; pay the price and it is yours."

~ Orisen Swett Marden


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BELLENGLISH's Photo BELLENGLISH Posts: 1,203
6/17/14 11:59 A

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I use saucers for mealtimes. For snacks I use the mini snack ziploc bags. I separate my meats into individual bags for freezer and only take out what I need for meals. I prepack my fruit combos for my smoothies and write my grocery list ahead of time when I shop at the farmer's market and grocery store.

"Stay focused, prayerful, determined, motivated and you will become successful."

"Keep the Faith and Lose the Pounds!"


"If you do what you always did, then you will get what you always got!"


"Nothing beats a failure but a try!"


"When you know better, you do better."



Love and Peace,
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TERRI518's Photo TERRI518 Posts: 42
6/17/14 7:27 A

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We usually purchase meats in bulk. When we get home we divide the meats (cutting off any excess fat) into individual serving sizes. We use a scale and measure each piece, wrap and seal the meat. Now it is ready for a meal and only need to take out what is needed per person.



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PARICARP's Photo PARICARP SparkPoints: (13,668)
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6/17/14 1:48 A

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Dunno if this has been said yet or not, but try preparing your day's food that morning or the night before. You visually can see as the prepackaged baggies disappear, and then by the end of the day, when you're out, you're out.

BETTERME8913's Photo BETTERME8913 SparkPoints: (5,299)
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6/17/14 12:44 A

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When I come home from work and am so hungry: a glass of water and a veggie salad with 2 tbsp low fat dressing first. Then I can have the main dish, then eat so much less of it! The salad and water first helps me eat less after I have it! I always do this now.



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GENIE72's Photo GENIE72 SparkPoints: (1,688)
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6/16/14 8:23 P

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I really like this idea of the Dixie or little bathroom cups. It's so simple and portable, portion control without being obvious.

I can't use a scale in a restaurant, but I can ask for a box and stick half of it away before I eat. I also bought the snack size baggies and portion controlled my snacks so they are grab and go.

I can't downsize my plate, I tried this a few years back and found that when I went back to a regular plate I had a terrible time adjusting to the small visual portions. I know this works for a lot of people, but it back-fired on me. I felt cheated by the small portions and over ate because the plate wasn't as full as my child-size plate was.

I'm going to look into the measuring cup serving utensils.

Love all the great ideas and personal stories. This has been the best message thread yet!!

emoticon

Edited by: GENIE72 at: 6/16/2014 (20:41)
Never give up; never surrender!


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RITZYOGAGAL's Photo RITZYOGAGAL Posts: 199
6/16/14 1:51 P

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Koala_Bear - i love your idea of using 5 and 3 oz paper cups! I seem to struggle at work unless I bring my own food every day. What an easy solution. Thank you!



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MSWILDROSE's Photo MSWILDROSE SparkPoints: (7,772)
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6/16/14 11:11 A

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Speaking of WW...I bought a set of their measuring ladles. So you can ladle the correct amount of soups, etc... Last night I used the 1/2 cup ladle to ladle the correct amount of risotto onto my plate.

When the world says,
"Give Up"
Hope whispers
"Try it one more time."

There are always two choices. Two paths to take. One is easy. And its only reward is that it's easy.

~ Kathy


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UKNOWITNOW SparkPoints: (16,901)
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6/15/14 9:55 P

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I bought a small scale emoticon last week. It sure comes in handy. emoticon

No more guessing

Edited by: UKNOWITNOW at: 6/15/2014 (21:56)
I can do all things through Christ who strengthens me.


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KOALA_BEAR's Photo KOALA_BEAR SparkPoints: (16,966)
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6/15/14 8:08 P

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I forgot one other portion control tip when I posted previously.

I buy the 5oz paper cups and don't fill them completely. I realize that dry and liquid measurements are slightly different but it sure beats eating a whole cup and I figure they will average out. I keep some at work so whenever anyone shows up with something to share that I decide I want to enjoy also (because life isn't about deprivation) I have a method by which to measure.

You could also get the little 3oz bathroom size cups and use those for certain high calorie dense foods.

K.bear


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BOPPY_'s Photo BOPPY_ SparkPoints: (72,698)
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6/15/14 4:35 P

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For me, the key to portion control is planning. Not just planning at the time I take a portion, but long-term planning.

1. I don't eat things that make me want more of those things. Rice, for me, is a principal example. Most bread also falls into this category.

2. I don't eat things where the calorie to satisfaction ratio is high. There are so many things that fall into this category that time and bits preclude a catalog. However, it includes all deep-fat fried foods, all fast foods, junk food such as potato chips, snack crackers, candy, cake (except for birthday celebrations), almost all packaged, processed foods, beef and pork sausages (including hot dogs), and beer and booze (most of the time--360 out of 365 days, at least).

3. I limit my meat intake to about 8 ounces per day. I usually only eat lean beef, chicken or pork. I rarely have chicken with the skin on it.Fish is an exception. Depending on the fat content, I'll have between .75 to 1.5 pounds of fish in lieu of any other animal protein. If I'm having trouble "making weight", I'll drop beef out of the equation first, AND will put a heavy emphasis on the animal protein IN the salad.

4. How do I know this? Because we shop based on the above and following rules, AND I weigh everything before I eat it. Every meal. Every snack. Every day. More that that, I plan out my day based on what I'm going to eat for dinner. This is especially important if I know I'm going to go out to eat for the dinner meal.

5. Breakfast is the important meal, in so many ways. Before I have breakfast, I've already weighed myself, and often have been on the treadmill for at least a warm-up walk. The weigh-in tells me how I'm doing and allows me to recommit to my program daily. My breakfast is almost always hearty. 13 out of 14 days, it's 80 grams (2 cups-- but weighed not not by volume--too much chance to cheat), and either dried fruit or berries, also weighed. I also have a spoonful or two (22 - 60) grams of Greek Yogurt that I take with medications. I will also have 6 cups of black coffee or decaf (usually, 2 of one and 4 of the other -- but weak in both cases.

Why all the emphasis on planning and measuring?

Because I don't know myself, and I am willing to bet that you don't know you! Moreover, our joint state of needing to lose weight means that we don't know our eating behavior and don't have "built-in" portion control.

YMMV,

Lee emoticon



Lee

May the fork (and tracker) be with you!


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TLEA53's Photo TLEA53 Posts: 3,811
6/15/14 6:59 A

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came to post, but got a good kick of inspiration from everyone!

You didn't gain it in a day, you won't lose it in a day.


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MAMABEAR372's Photo MAMABEAR372 SparkPoints: (9,787)
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6/14/14 2:49 P

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My blog post from the other day was about this. It is titled " If this can help someone". It shows portion sizes based on objects you know.

Life would be much more upbeat if there was just background music no matter when or where you were doing things.


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KYOSHI216's Photo KYOSHI216 SparkPoints: (46,773)
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6/14/14 12:31 P

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I use a scale for snacks and a measuring cup for smoothies.

Working it Out!!!


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BENE38464's Photo BENE38464 SparkPoints: (5,526)
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6/13/14 1:42 P

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I have never owned a scale, but I use measuring cups. I also have some serving dishes that I know hold a certain amount. In general, it helps to just use smaller plates and bowls!

Bene38464


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6/13/14 1:34 P

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As other reviewers have stated, a set of food scales, measuring cups/spoons and downsizing plate can work to your benefit.

I also cut my meat very small giving the impression you are getting more which satisfies the "quantity" mindset.

Once every couple of months I fix a homemade veggie pizza with a thin Boboli pizza crust. Portion size states 1/6th of the crust so we cut it into 6 slices and then I cut my one piece into 2 pieces - again with the more visual.

I think of a situation I have been in where I was extremely uncomfortable or even embarrassed or humiliated about my weight and when I think about eating something that is not healthy or will push me over my daily numbers, I think back on that and do I want to feel that again. For me, that will cure any thoughts of "I want or I wish".

The first thing I do in the morning is plan out my meals for the day and rarely ever change it. I want to know exactly where I'm at with my numbers. For me, being structured in my meal planning keeps me accountable and disciplined. It works for me and I always say - do what works for you!

Edited by: SCOTTIEOWNER at: 6/13/2014 (13:41)
WINKY_EYE's Photo WINKY_EYE Posts: 130
6/13/14 10:10 A

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I like all the ideas I have read so far. As a Nursing student, I am eating a lot of my meals at school or clinicals. I found the best way to portion control this past week is to use the containers that are already marked on the sides like the Ziplock bowls, and really small containers for things like nuts (I found a big bag of them for a $1 at Dollar Tree). I had some containers that was not marked at home already, so I actually filled them up using a measure cup so I know how much one holds. I have 3 cup containers for salads, 1/8 containers for dressing or nuts, several one cup containers that I can put cereal in and eat straight from that bowl. Also mason jars in various sizes are good for soups that you have to take on the go, they seal tight and don't leak in the lunch bag. I also use a quart size jar for my ice water because it stays cold for a long period, it is easier to wash than some water bottles, and it does not leak in my bag. If I drink another jar of water when I get home, I know I had my 8 glasses a day. I don't do a lot of snack bags because for one on a budget they can get pricey, and two they are not biodegradable waste which seems very wasteful to our environment. Hope that helps all :)



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DSTENORE Posts: 87
6/12/14 12:43 P

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A scale is an excellent investment when you are trying to lose weight!!! Measuring cups and Measuring spoons, and the scale. Try using salad plates for dinner plates, that will help keep the portion size down. If you want, weigh and measure your portions and precook food, put into containers already portioned. You can just grab a proportioned lunch or dinner, or snack. Use different colored lids, red for snacks, blue for lunch, green for dinner......

GRAMMYX7's Photo GRAMMYX7 Posts: 286
6/12/14 9:55 A

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I am really good when I get home from the store to enter any new nutritional values & calorie counts into my favorite foods in the nutrition tracker. This way I can have it handy for tracking. I really am not good at portion control so I learned a lot of good tips from this post. weighing and measuring is my downfall or when I cook trying to figure out what a portion size really is, especially when recipes don't always give you that info. Thanks for posting all this great advice.
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Edited by: GRAMMYX7 at: 6/12/2014 (11:57)
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CALLMECARRIE's Photo CALLMECARRIE Posts: 1,598
6/12/14 7:56 A

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I assemble my whole plate before eating anything. Put the correct-size serving of meat on there, the veggies, whatever little side plates or bowls there will be, and pour the beverage. Then it looks like a tasty, full meal. It's a visual, psychological thing. The smaller plate and bowl idea really works. Slimmer Kiwi, thank you for the suggestion on also using a smaller size serving utensil. That's a great idea. If you use a giant shovel to heap food on your plate, it's going to be harder not to overeat.

"I owe everything you see here to spaghetti."

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KOALA_BEAR's Photo KOALA_BEAR SparkPoints: (16,966)
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6/12/14 1:32 A

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Weight & measure everything. It is what works. Having stated that, here's more to consider:

It might be easier to do when you bring home a large package of something, to separate it out yourself so it's ready to go. Then one isn't tempted as much to overeat that item. Some foods really matter a lot like meat which has more fat in it; if it's puffed cereal with mostly air, not so much. If it is a heavy dense food then it could be a lot of calories.

I found for me that I'm very visual and felt cheated with certain things so I either have 1.5 servings or double a normal one, and I choose food that have more bulk but are lower cal - lots of non-starchy veggies, some grains. I have stood in the aisle of the grocery store comparing - do I get only 1/2 C of cereal or can I get 2/3 C instead? You need to know what matters most to you.

I know that taste, mouth feel satisfaction, and the look is really important to me so once I knew those things and could work on my menu options taking them into consideration, I found that certain cravings and feelings of being deprived abated.

K.bear


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LIZABET13's Photo LIZABET13 Posts: 231
6/11/14 6:28 P

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When you go on your long rides what do you eat? I'm wondering if I should take something when I go out for 2-3 hours. I always have lots of water, but notice a drop in my energy.



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IMDADOGGIE's Photo IMDADOGGIE SparkPoints: (14,128)
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6/11/14 4:36 P

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One of the best solutions to portions is to buy a child's divided plate at the dollar store and use it. If your food doesn't fit on it then you don't need it. Good luck.



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SWEETPEA1399's Photo SWEETPEA1399 SparkPoints: (6,050)
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Great tips for portion control!!



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6/11/14 12:39 P

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I just bought raisins in those little boxes. I take long bike rides and sometimes run out of energy. These fit great in my pocket and are portion controlled. I also track everything I plan to eat the night before, and often I will pack up my snack/lunch in containers so the next day, everything is ready to go and I am not rushing or cheating on my portion control.



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GENIE72's Photo GENIE72 SparkPoints: (1,688)
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6/11/14 11:17 A

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I like this. We did this at WW. Buy your snacks then portion control them immediately. I totally forgot about this.

I'm going to get a small box and put all my portioned snacks in it so I can grab without guilt when the "snackies" hit.

On my way to buy snack size baggies.

Never give up; never surrender!


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ATLGIRL12 Posts: 24
6/11/14 10:20 A

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I think too if you opt for whole foods instead of frozen meals and packaged snacks, your portioning will come a lot easier. If you are snacking on a fruit or a hard boiled egg for instance, they come in a single serve size. If you fill your lunches and dinners with veggies, high fiber/protein beans and grains, you will be satisfied and feel "done" eating from the amount you are supposed to be eating. I don't know about anyone else but I can overeat chips and dip a lot easier than I'm prone to overeating healthy food. I just feel done from all that chewing after a while with healthy food!

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6/11/14 9:57 A

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i found a perfect portion bag it tells you that its a half cup or full cup and measures up the bag . so you know at a glance what serving size inside . i love it . so i put green beans or veggies into it and then freeze them . later i have it ready to go . it pays to look when shopping in the freezer bag part of the store . find many treasures . it a lot of little things that add up . be it doing excerises or eating it all adds up . can not do an hour then do ten min . try to do it at least 6 times everyday . that is an hour done in ten min . bits .

sugarsmom2 donna wva


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LIMEYSPICEGIRL Posts: 85
6/11/14 1:20 A

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I agree with the other poster about measuring out portions into baggies. Today after grocery shopping, i separated a box of rice crackers into 100 calories portions and put into individual snack bags. I'm less likely to overeat if i have the bag rather than a whole box. If often a hassle, but if you do it right away its over and done and the food is ready to be responsibly eaten (of course, then i add to sparkpeople so that when i do eat it, its already in the database)



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LIMEYSPICEGIRL Posts: 85
6/11/14 1:14 A

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I weigh or measure everything I am cooking/preparing and entering into Sparkpeople BEFORE I even eat it!! In the past i would enter afterwards and shocked at how many calories! Now, i know in advance how many calories i will be eating. This prevents me from going off track.



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LIMEYSPICEGIRL Posts: 85
6/11/14 1:09 A

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I order an appetizer or two instead of entree. i used to order appetizer and entree but by the time the entree came, i would be full and so i figured an appetizer alone will fill me up. Sometimes i'll order a side salad and appetizer or I'll order 3 appetizers and split with my friend. I so rarely order entrees anymore - they're often just too much food!



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6/10/14 1:42 P

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Tried and true - I get a take out container and put 1/2 the meal in before I start eating.



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COLLEENBOB's Photo COLLEENBOB SparkPoints: (18,041)
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6/10/14 1:35 P

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Through volunteer work I go to a lot of potlucks, where portion control is a challenge for me. Someone has always made something special that "You HAVE to try"!

My rule of thumb now is that I can have 3 to 4 small bites of anything, and I enjoy each bite. The first bite is an explosion of flavor and texture, wow; I enjoy the second bite with concentration, by the third bite I'm satisfied, only rarely do I take a fourth bite. I'm satisfied and not feeling deprived, and the cook is happy that I've enjoyed the fruits of his/her labor.

Committed to Healthy Living, not perfection, one day at a time.


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NEWYORKCHICK's Photo NEWYORKCHICK Posts: 226
6/8/14 1:32 P

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I find most restaurant portions to be huge, so I generally aim to eat just about half of my entree when I'm out at a restaurant. I physically push the food into one half of the plate, like a half moon, so I can see when I've achieved this. That half-moon shape is my signal to stop eating and take the rest home.

Edited by: NEWYORKCHICK at: 6/8/2014 (13:33)
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BELLENGLISH's Photo BELLENGLISH Posts: 1,203
6/8/14 11:44 A

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Use a smaller plate for your food or serve child size portions instead.

"Stay focused, prayerful, determined, motivated and you will become successful."

"Keep the Faith and Lose the Pounds!"


"If you do what you always did, then you will get what you always got!"


"Nothing beats a failure but a try!"


"When you know better, you do better."



Love and Peace,
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MOTHERBOARDER's Photo MOTHERBOARDER SparkPoints: (112,050)
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6/8/14 11:05 A

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measure and weigh



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JESSAELINN's Photo JESSAELINN SparkPoints: (17,449)
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6/8/14 9:51 A

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I have a chart on my fridge from Webmd.com. I LOVE it. I can measure everything visually, which is a strength I have so, it's less time consuming then to measure and weigh.

www.webmd.com/diet/printable/portion-contr
ol-size-guide


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6/8/14 9:44 A

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There are probably other brands out there, but WW sells serving utensils with the measurements on them. I am thinking of putting out my measuring spoons and measuring cups every night before I go to be so I get the visual as soon as I get to the kitchen ( and before I open the fridge!)

LET'S DO THIS!


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VUKELK's Photo VUKELK Posts: 553
6/8/14 8:34 A

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There's some many tools available these days to keep portions under control. I just got a serving utensil from a health fair at work which I love and use almost daily. There's so many containers that have measurements on the side so there's no second guessing. These work great for work lunches. I'm a firm believer in snack bags. Perfect size for me. When items come home from the store, they get sorted into the snack ziploc bags. My grab and go section. It takes time on the front end but I'm more likely to not overeat.

Focus! You can do this!


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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (125,889)
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6/7/14 9:24 P



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Downsizing the dinner plate and bowl for desserts and breakfast is a good start and one that a lot of people think of, but one that a lot do NOT think of is to downsize your utensils, too. If you use a teaspoon for the yoghurt, custard or mousse, etc., then you need to put it to your mouth more than a dessertspoon. This can give the impression that you are eating more, especially when you have downsized the serve from large to smaller. Smaller forks generally mean smaller portions to the mouth - again more hand-to-mouth than with the larger forks.

As has already been stated, there is nothing quite the same as weighing and recording all you food.

If you drink wine, try using a smaller glass. Most people think that a glass in a 300 - 400 ml glass is a serve - think again because it is tons less. Using the smaller glass you are more inclined to drink more slowly and still enjoy yourself.

Kris

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KAKONOLADY's Photo KAKONOLADY SparkPoints: (16,669)
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6/7/14 2:49 P

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everyone else pretty much nailed it but I will add that if you drink a full glass of water before eating--will help you eat less without even needing to measure (would recommend doing that whenever you eat out at a restaurant)!!!0Crystal

“Don't cry because it's over. Smile because it happened.”
by Dr Seuss.


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FORMOTHER's Photo FORMOTHER SparkPoints: (32,337)
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6/7/14 2:26 P

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I am a strong believer in weighing and measuring my foods. I never attempt to guess.

Through God all things are possible


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MARYJOANNA Posts: 254
6/7/14 7:10 A

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I have the usual tips; use a 9" plate, measure your food. Eat lots of fruits and vegetables.



 
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CJGODESS101's Photo CJGODESS101 SparkPoints: (28,631)
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6/6/14 3:25 P

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For those who end up with leftovers, package your leftovers up while dishing up your meal. That way you wont be tempted to get seconds. I haven't taken a second helping since I started this, plus I don't worry about remembering to put the leftovers away.



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AMBER0406's Photo AMBER0406 SparkPoints: (14,952)
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6/6/14 3:17 P

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weighing the meat is such a good idea. It can be hard to eyeball sometimes. I like the idea to fill in the blanks with veggies too!



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LIZABET13's Photo LIZABET13 Posts: 231
6/6/14 9:11 A

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Thanks for all the suggestions!



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SIMONEKP's Photo SIMONEKP Posts: 2,481
6/6/14 8:57 A

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weigh, measure, use smaller plates and when not full, fill in the blank with extra veggies.

Simone

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams

No matter how slow you go, you're still lapping everyone on the couch!
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SWAMPSPARROW's Photo SWAMPSPARROW SparkPoints: (923)
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6/6/14 1:20 A

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The other posters have said most of it. I do save (recycle) all sorts of jars and containers. Although I cook for one, I don't always do what another poster said, which is cook one serving. Sometimes I might, but I frequently cook up a batch of something and freeze measured portions, for example one cup portions of things such as soups or beans. Sometimes I will freeze measured portions of a main dish in a small casserole that will go in the microwave or toaster oven. I also will buy fruits such as strawberries or canteloupe and freeze those in small one cup portions. I keep a jar of mixed nuts, and I just leave my 1/8 cup measure right in the jar! Sometimes I buy a bag of a snack food like white cheese popcorn, but I measure out equal portions and put them into baggies. The other day I weighed boneless chicken thighs before cooking (I always cut them in half to marinate better), then determined I would have four servings. When they were cooked, I moved the pieces around in the dish to make what looked like four equal looking servings. That's close enough, since I'll be the only one eating the portions, any slight calorie difference would even out over the week.



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ZIGGYSTARSHAY's Photo ZIGGYSTARSHAY Posts: 391
6/5/14 7:32 P

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The only thing I can really think to add to this list of suggestions, is if you're cooking at home, cook just enough for that meal. I personally love to cook and have leftovers, but it makes it super tempting to go back for seconds, thirds..and even three helpings of a healthy meal isn't a grand idea ha! So I'd suggest cook just a portion of rice (if you're cooking for just yourself, or two if there's another obviously), the 3-4oz of protein, and load up on veggies. And start with a salad! Doll that up with lots of veggies too, and I love to cajun season and roast chickpeas and use them as 'croutons', they get a great crunch to them and really mimic quite well.

My one other suggestion would be to cut things up into smaller pieces, it'll appear as though you have more on your plate and it'll take longer to eat! This one works well for me :)



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REDGIRL54's Photo REDGIRL54 Posts: 92
6/5/14 6:49 P

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Measure and weigh...weigh and measure. After some time, you may not have to measure everything but it is a good idea to measure and weigh every so often so that your portions don't grow inadvertently. emoticon

Keep on moving....

Everyday is a new day.


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BEULAH45's Photo BEULAH45 Posts: 621
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I think LAWLI56 pretty much said it all.
emoticon LAWLI56 !!



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LAWLI56's Photo LAWLI56 Posts: 1,445
6/5/14 1:52 P

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Get yourself a small set of scales, a set of measuring cups and measuring spoons and use them for everything.

Check on the pack that you are eating the right size portion.

Personally I use a side plate for dinner and practice mindful eating. ie Eat slowly, no TV, computer, etc when I'm eating and I try to sit at the table for meals. I find I eat far less and feel fuller sooner that way.



Edited by: LAWLI56 at: 6/5/2014 (13:53)
~*Cely* (UK)"A little more persistence, a little more effort and what seemed hopeless failure may turn to glorious success."
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SW 396 lbs Dec 2006
SP SW 350 lbs Jun 2007
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ST Goal: Final Goal: 185lbs


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EELPIE's Photo EELPIE Posts: 2,669
6/5/14 10:32 A

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Pretty much what everyone else says :)

Read labels to see what a portion really is (usually 15 potato chips, not half a bag).

Put a portion on a plate or bowl (do not eat out of the bag or box).

If you need to, grab a supply of zip lock baggies, and portion it out - say 8 crackers is a portion, put 8 in each baggie, and label each baggie with a sharpie (90 cals, 4 fat, 10 carb, 2 protein, 200 sodium), etc., for when you enter it into your tracker.

The best exercise in the world is to bend down and help someone up.


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LEC358 SparkPoints: (9,089)
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6/5/14 10:15 A

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Unless it is something in single-serve packages, I *do not* eat out of the container. For example, ice cream gets put in a cup, a serving of cookies gets put on a plate, a serving of cereal gets put in a bowl, etc. Once upon a time I would bring a whole box of cereal to the couch to snack on while watching TV...no more!



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BUNNYKICKS's Photo BUNNYKICKS Posts: 2,298
6/5/14 10:08 A

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I weigh and measure everything to make sure my portion size is accurate.

I don't like to see a tiny portion on a big plate, so I scale my plate sizes accordingly, for example:
- If i want ice cream for example, 1/2-cup is a portion. Put it in a cereal bowl and it looks just sad. Put it in a small ramekin and it looks just right!
- if my entree portion is small, i will fill the empty parts of the plate with a huge portion of something lower in calories, so that my overall "dinner" looks visually large.
- I "extend" higher-calorie items with the addition of lower-calorie ones, such as mixing lots of and lots and lots of vegetables into a pasta dish (the 3/4-cup of pasta looks a lot more substantial when mixed with 2 cups of sauteed veg), or mixing a ton of fruit into my yogurt (instead of having a little half-cup serving, i'll have a cup and a half, which feels like a full breakfast).

Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)


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MARTHA324's Photo MARTHA324 SparkPoints: (20,025)
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6/5/14 9:52 A

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I pay attention to the portion listed on a container (if it's packaged) and I check out the calorie counts and then weigh and measure my food. Most days I know what I'm going to have for breakfast and lunch and snacks and look it all up and then enter it into my tracker.
Harder when I've made a soup or stew, but I eyeball it based on whether the recipe is for 2, 4 or 6 servings.



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LIZABET13's Photo LIZABET13 Posts: 231
6/5/14 9:46 A

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I have a fairly good diet, but have always struggled with portion control. What are your tricks and tips?



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