There are 'portion pots' available on the market. I use standard measuring cups/jug - 1 cup for each 'food group' (protein, carb and 2 cups for veg). Even then I am potentially serving up too much! BUT it's literally 2/3's LESS than what I used to eat. Portions can be difficult. If having trouble - USE a measuring CUP - IF you are still hungry after EATING slowly, just be careful, be aware. The 'portion pots' were silly prices, I already OWNED measuring cups! :)
You don't have to sit on that couch or lay in bed beneath the covers. You don't have to go to the kitchen and graze for comfort or to hide behind. You *don't*. You have the power within you to take a stand. It's scary, it's definitely an uphill process, DONT be afraid to let go of the things that GOT YOU here (struggling with weight, most likely a lot of health issues). DONT be afraid and DONT put it off. if YOU want to feel better about yourself, then DO something about it RIGHT now.
Be sure to read all packaged food labels. The food industry is sneaky with the chemicals and word replacements. Soy and sugar replacements seem to be in everything!
I bought a grab and go neoprene lunch taker to take to work. It keeps foods cool for four hours. I pack my lunch the night before and put the whole thing in the fridge. Now I do this even on days when I am not working, it encourages me to stick with my eating plan. Best of all, it keeps me out of the fridge and away from temptation.
If I have a trigger food that usually I can't keep in my house without finishing off the whole box...for me mint ice cream bars...I hide them in the back of the freezer with everything piled on top so that I can't get to them without digging everything else out first!!
I "vision collaged" my back of the door mirror, this way I "SEE" it all the time!!! Everyday, sometimes several times a day! Foods, Exercises, Physically fit bodies, places I want to go and things I want to do!! Anything that is something to strive for or look forward to I put it on the edge of that mirror. SO when I do that one last check in the mirror before I sweep out the door I know what I want in LIFE!!! EVerything I want to live for is there: Prayer, Familiy, Friends.Healthy Lifestyle!
Set aside 200 cals for ingredients. Prepare a large plate of hors d'oerves with the ingredients. Put it in the front of the fridge. You now have something to grab when you open the fridge! You will be surprised how many snacks you can make from 200 cals. Use cucumber coins, tomato or veggie slices, lo cal crackers,1 tbsp whip cream cheese,or salad dressing, a cheese slice, deli turkey/ham, herbs and seasoning. Example: tomato,, dab of dressing ,sliver of ham. Be prepared!
Determined to stay off the couch in the evening after a long day and exercise, I found if I sit on the floor I end up doing all my Calisthenics, yoga poses and stretching, while hanging with hubby and enjoying our tv show.
I am keeping the follwing four A's in mind: Avoid, Alter, Accept and Adapt. Whenever I feel my head is ready to pop from stress i'm going to look at the root cause and determine which one of the 4 A's can be applied.
I read this hint in "Women's World" (May 28, 2012) issue and IT REALLY WORKS!!
I find it really helpful to log whatever I eat on my nutrition tracker BEFORE I eat it. It means that when I want a treat, the consequences of that treat are there before my eyes before they are on my hips! It really helps me decide between whether I really want something or whether I'm eating it for the hell of it. It's even easier to do this these days with smartphones and apps.
If you want to eat something you love, get something about the size of a cup to put it in instead of eating out of the bag. Put in as much as you plan to eat, and put the rest away. That way, 'just one more' will feel unnatural!
Whenever i'm getting off track or even when i'm feeling a little bored I look over my old blogs. Almost all of them give me a more positive perspective or solutions to what I want to tweak or change. Should I not feel more empowered or motivated to a new direction then I hit some of my SP friends blogs.
Half that portion! I half the portion of whatever i'm about to eat. If it can't be halved without wasting part then I don't eat it Example: Sandwich you can half & save for later...cookie you would have to share if a person is available or throw the half away if you have no one to share it with. IF I would have to waste it then I don't eat it. Planning!
Any time the idea of trying to itemize and research my food is overwhelming, I use the Notes field in the nutrition tracker to type a few notes on what I ate (with as much detail as I feel up to including). I might not know the exact calories and nutrition breakdown, but at least the food is on the record. It helps me close the book on that meal or that day and stop obsessing. At a later time when I'm feeling more up to it, I can always go back and try to enter the items "officially."
When I bake a cake or cookies for my family, I keep a bowl of fruit or vege's right on the counter where I am working, so when I am tempted to even lick a spoon I can reach for a healthy snack instead. Then later have my ONE cookie! :)
Don’t be angry just because another may think that he is better than you; after all what goes on inside of his head is his concern; what you allow to go on inside of your head is your concern.
I started cutting my food into smaller pieces and it tricks my brain into thinking I have so much more food on my plate than what is actually there.
I forgo eating out of bowls and use medium sized cups instead. It makes my brain things I am getting huge portions!! Because the cup is tall instead of wide the portions seem larger to me and I feel more satisfied.
Yesterday for Breakfast, I had a bowl of Cereal (Special K with Red Berries) and 1% milk.
I refuse to pay more for less. Those cute little individual packages of snacks for kids and other controlled portion needs are every where! They are bad for my budget and the environment. I just measure out 100 calorie servings or 1 serving size and store them in tiny reusable bowls with lids. The kids love to help and it might take me 20 minutes a month. It also helps to make sure i do not grab the whole box of cheese-its when watching a movie!
Read about bad ingredients & learn why they are bad for you. Now read your labels and try to avoid them. Once you know why they are bad & what they cause, it will be easier to stay away from them. I was always healthy but last week my blood test showed my good cholesterol is low. I did my research & learned that transfat is the enemy! I have put down some of my favorite foods because I realized they have 'partially hydrogenated oils'.Take control and don't wait until your doctor says you must.
I'm sure you've heard this one before, but there's a reason why...because IT REALLY WORKS!
Your are the captain of your ship, which is your body. If you're off course, you don't throw up your hands and let the wind take you away. You gradually correct course and head for where you want to go. There is dignity in quiet strength and perseverance.