I've done all of the suggestions at one time or another and they all work in most cases.
I understand the smaller plate concept which is an excellent way for some, but I do continue to use the larger dinner plates but spread out the food and garnish with a low cal relish, salsa or raw veggies modeling my approach after nicer restaurants who 'present' their foods.
I also bought some pretty glass dessert dishes (a perfect 1/2 cup size) at yard sales and use them when I want a dessert. I feel like it is more special than just dessert, it is an experience. I'll make a cup of coffee and set down with my fancy dessert and feel like savoring the moment.
This is a very informative article. I appreciate the pre portioning suggestion so much so that I even recycle kiosk containers, solely for measuring my 5 oz. servings. Usually starches are my pitfall and I rarely buy them. I have a weakness for rice, bread,p pastas, corn; however after learning and observing that the niacin content was affecting me with a burning sensation on my skin, I decided to eliminate them those foods from diet entirely. I agree with your informative statement that protein increases the sensation of fullness because of that filling sensation I consume large quantities of yogert, beans and occasionally egg whites or cottage chees
I have gone through the 30 day meal planner and I enjoyed the variety of meals especially the breakfast and lunch meals, and the variety of snacks. In fact I enjoyed the whole thing and did it again for the second month. It was so east to look ahead and see what was needed to have in for groceries and look the night before what I was having the next day. Well, done would do it over again. Thank you
I always eat breakfast. I look forward to it because I don't eat at night. I think that is the secret. It's important because eating protein/fat/fiber for breakfast jump starts your metabolism and keeps you feeling full until lunch. I'm retired but still like to keep active so I need that fuel.
Breakfast is difficult for me.I may have a piece of toast,and coffee,now and then a piece of melon but I agree with some of the people that breakfast,if you don't have to to to work, is overrated.I am not losing any weight because I am eating to much but the cravings for food is almost overwhelming and when I do eat I am so hungry I don't even taste the food just gobble it down.I have tried little healthy snacks during the day but I am still ravenous by dinnertime.This morning we are going out to a buffet/brunch and I will try not to eat any dessert or sweets but I do love the prime rib so will have an extra slice of that instead.Portion distortion,what a bummer!!
If you don't like the look of the smaller-sized plate in front of, make your place setting appear more glamorous as well as larger, by using full size plate as a charger, or a salad plate under your smaller bowl. Fill the space in front of you (and I DON'T mean your belly!) to make things more appealing and less Spartan!
Dear Hooktontravel, I hear what your saying. But remember when you deprive your body of calories for long periods of time it affects your metabolism. Your calorie burning is likely to slow down because your body/brain isn't sure when you'll fuel it again. Don't continue to send your body into these temporary "deprivation" phases. Fuel regularly with proper nutrition and you're desire to eat a lot will fade away.
These are all very good tips. I have been meaning to get some smaller plates and bowls for awhile now. They help trick your mind into thinking you are eating more than you really are. I think sometime this week I will go buy some.
Tracking my food has helped me focus on calories that I take in. I try to eat 3 meals a day and add vegetables or fruit to each. My problem seems to be I always crave crunch stuff so I munch on some crackers.
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