When I first lost weight 5 years ago, I didn't know about Spark at first and had a lot to lose, so I ate the same things, but cut each portion I'd usually eat in half. It was an easy way to cut calories since I was eating way too much. I lost 50 pounds that year. After I'd started losing that way, I added in exercise and started making better food choices too. It all adds up.
Maybe you've made the move to using smaller sized plates and bowls to help cut portion size, but you don't like the look of a smaller-sized plate in front of you. 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 bowls.
Cereal portions are a lot smaller than the bowls we eat out of! When I have actually measured out the serving sizes, they are so small I end up deciding to double it--not like I need the calories! An easy fix is to pour the milk into the bowl first. The cereal seems to settle into an empty bowl, but if the milk is already there, the bowl appears more full, and that makes it easier to accept the portion size as a decent meal.
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 realized a good way to keep yourself exercising and eating healthy - and that's to do everything as if you've already reached your weight loss goal!
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!
I've started taking a photo of everything I eat. I review at the end of the day. If you have to have a picture of it, you might think twice before eating it! This is a great way to see what I'm actually eating over the course of a day. I can also snap a quick photo if it's something I don't have time to log. Just log it later. I'm going to do this for a week at least to see if it keeps me mindful of what and how much I'm eating and NOT overeating.
If you are craving cookies but don't want to eat the whole batch, this secret is for you! Next time you make a batch of cookies, bake only 1 or 2 for each person in your household. Use a melon baller to scoop the rest of the dough onto a cookie sheet and then freeze it on the sheet. When frozen, store in a freezer bag (separate w/ wax paper) & write the time to bake and oven temp on the front. You can bake 1 or 2 at a time by adding 2 minutes to the total baking time!
Keep healthy munching foods stocked: carrots, cucumbers, apples, pumpkin seeds, 100 calorie popcorn portions, etc. Keep them in your fridge, pantry and at work. Salsa and low-cal ranch dressing are a good addition for just a few calories.
Known mostly for their glass canning jars, Ball also has 8 oz plastic jars intended for freezer jam and such. I like to use them to plan my lunches and snacks during the week. The screw-on lids are liquid tight, making it easy to carry everything from carrot sticks to a serving of fruit juice without worrying about spills. The 8 oz size makes them great for portion control, and I can fill them on Sunday evening, so all I have to do during the week is grab and go!
When eating out, ask for a to-go box at the beginning of the meal. Put half of your entree and sides into the box before you start eating. This reduces the temptation to overeat and you can enjoy the remainder at your next meal!
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.
As a type-2 diabetic, keeping accurate track of my food really matters in glucose control and to lose weight. After watching Biggest Loser, I thought I would try their tip of weighing food, rather than using measuring cups or eyeballing portions. I began weighing the food I had just measured, and I was shocked to see how great a difference there was. When you're measuring something high in calories, such as walnuts, you can easily goof and unknowinly add 100 high-fat calories!
I used to resist measuring my foods because some things were difficult to measure, especially things like peanut butter and other spreads. I started using a food scale to weigh these foods by the grams and it has made it a lot easier to keep track of what I am eating.
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.
Putting the fork down a few times during the meals helps to register the amount I am eating. At the start of the meal, I am eager to get back to the meal when I put the fork down but later in the meal, I usually see that I don't have the same urge to eat the rest. Helps with Portion control, give the brain a chance to register that I am eating and not just devour the food. Slowing down while eating helps to enjoy the food without overeating
It doesn't solve every problem, but it certainly makes you feel good. Take this simple (and inexpensive) fiber supplement before each meal, and it will help you to keep portions in check and maintain your blood sugars at a level that don't make you crave those scary in-between meal snacks. Honestly, you will notice a difference almost immediately. I am not one to say that supplements are always the way to go, but this one definitely has some really positive outcomes.
A drastic change in diet will cause a significant amount of weight loss! Keeping a daily journal to count calories sounds daunting, but it isn't as bad as you think.
I love cereal, and I love big fat bowls of it (which can be multiple servings). To trick myself, I fill up a bowl with fruit-- bananas, berries, kiwis, pineapple, whatever I have-- and then pour a measured serving or half-serving over the fruit. Looks like a HUGE full bowl, but isn't! Top off with unsweetened almond milk at 35 calories to be EXTRA GOOD :) (or skip milk and use low-fat yogurt instead). Yum!
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!
Do you ever want to keep eating after you have finished a meal? I sure do! To combat that, I drink a full 8 oz glass of water after meals. It makes me feel more full, washes away the lingering (tempting) flavors in my mouth, and helps me meet my water quota for the day.
One of my BIG issues is portion control. To help this, I pre portion all of my snacks so they're quick and handy and I'm not tempted to over eat. From grapes to crackers...I make sure I know exactly how many I'm eating