Best thing I ever did was take 'the idea' to use measuring cups to control my portions. 1 Cup for protein 1 cup for starch/carbs and 2 cups for veg (Steamed, grilled, etc.) if it's a salad mixed - 2 cups (Then 1 cup after only if still hungry). This can be very easy and has helped me to curtail my portions down to a THIRD of what I USED to eat!
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!
As soon as I get home after grocery shopping I divide everything into single serving portions and write the calorie count on the containers so that there is no guessing the rest of the week. (an added plus is that it saves time during the workweek too)
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!
When I was little it was "eat everything on your plate!" Now my Mom says "if you don't need it... put it in a container and save it for later!" I actually did this when I was living with a host family that served us. I would save the extra food that I didn't need and eat it the next morning for breakfast or the next afternoon for lunch. Saves a lot of calories and it saves preparing another meal (or at least part of one)! Good luck and good eating!
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.
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.
Before I had a look at Stage two and saw it was all about Measuring and being sure the portions were accurate, I decided to measure a few items I use in the kitchen. The ladle for beans plus. A few other easy serving utensils, ramekins, bowls, plus. Just keeps things a bit simpler.
The size of your plate matters. The smaller the plate, the more likely your portion size will be smaller.
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!
I recently lost 50 lbs. with WW and the most important thing that I learned from that experience was portion control. Web MD has a great interactive cheat sheet here: http://www.webmd.com/diet/he
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.
I started sparkpeople about a week ago and went from 175 lbs to 167 lbs eating everything I wanted and with tracking the calories knew i was losing weight. PORTION taught me on day 1 that i could still have what I wanted but just not so much.
The biggest downfall I've always had was my insatiable sweet tooth and how on every other diet I've been on I cut it out all together. You can have anything if its the right portion and doesn't throw your calories way over. I love ice cream so I choose lowfat frozen yogurt. Eaten out of a teacup I stay on track and fill my sweet tooth for about 100 calories.
The number one thing I have found to losing weight is portion control! Begin by leaving one bite of everything on your plate. Slowly let that bite left over grow into 2 bites, 4 bites, and end when HALF the plate is left. In America the portions are out of control, no one needs a platter or an all-you-can-eat to satisfy their bodies. Generally half a portion is plenty of fuel, and if you feel guilty about wasting food, take it home and save money and calories!
I make sure I always know exactly how much I'm going to be eating beforehand - it helps planning my meals. Even at restaurants I take a look at all my food, judge how much I can eat for my calorie allotment, then portion that off and eat only that. Portioning snacks prevents continuous munching too!
Even though they don't suggest eating in front of a TV or computer, I do.
Another visual that works for me when I'm hungry is imaging carrying the food with me all day (or forever!) instead of eating it. Would you want to carry that bag of fast food, then that piece of cake, then that bag of chips, then that steak dinner? Nope. The lighter the meal, the better. :)
I've found that using a digital scale with EVERY SINGLE THING (for the first few weeks) has given me a much better understanding what is a Serving Size. It's fun when making my lunch I can still put exactly 1 serving in a bag and be off by only 1 or 2 pretzels.
When I bring something home from the store that has more than one serving to a box (snacks/cereals/etc.), I get out my zipper bags & measuring cups and pre-measure individual servings into bags. I keep the bags in the original box, so they're easy to grab, use AND stick to your portion control!