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! :)
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 "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!
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.
If you have a coffee maker that uses single use coffee pods and you're having a hard time finding them as I am or just find them too expensive...make your own. I found tea bags (no tea, just the bags) at Whole Foods (100 for $4.99). They are larger than the single tea bags so I trimmed the bag a bit. Open the bag and spoon in 4 tbsp of coffee and fold over and staple at the fold. I made 40 pods for $6.57 or 17 cents each.
Every week I use 1 cup and 2 cup glass bowls with lids to set up lunches and snacks for the week. When I cook dinner I do not put the leftovers in a big bowl to be forgotten, I measure an appropriate lunch time amount and put in a glass bowl with a strong sealed lid.
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!
If you are having a hard time controlling portions, use a smaller plate! By doing this, you can fill the plate, without feeling guilty. Since it's smaller, it'll hold less food (even if you cover the whole plate), and your portions will be smaller!
It's hard for me to resist chocolate and if I resist too long, I end up binging on it every few weeks or so. So I allow myself a miniature (bite-size!) candy once a day (or twice a day sometimes), put it on my tracker, and factor it in for my nutrition for the day.
I like to track my food and portions before I eat. That way when I sit down to eat I know exactly how much I need to eat to stay in my calorie budget. I eat slower and savor the food and actually feel full even though I'm eating less than I used to!
Instead of paying extra for "100 calorie snack packs", I buy a regular package of healthy snacks, and portion them out into snack bags. This gives me the ability to grab a quick snack without eating more than a single serving, and saves money.
Serve your meal "restaurant" style instead of "family" style. Put only 1 serving on your plate and leave the rest in the kitchen. Then the site and smell won't tempt you to eat more than you allocated. . .
If you go out to eat, bring a tupperware container with you. As soon as the food is served, put half in the container, enjoy your meal, and put any leftovers into the container. You won't overeat, and you'll have something delicious for tomorrow's lunch!
I always take a container to restaurants. The portion sizes they serve are huge. I immediately take half of the meal and put it into my plastic container as a doggy bag....out of sight, out of mind. If you wait until the end to ask for a doggy bag, you've probably eaten too much already. It's a great way to have lunch or another dinner for the next day.
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!
Weighing your portions with a good scale really helps me with portion size. A lot of foods will list a serving as say 3/4 of a cup and then tell you 140 grams. I was surprised how many foods where the grams and cup size don't match. Some foods settle (cereal) and if you use a cup measure you may be eating more than you think! This is also very helpful with protein servings (chicken, steaks etc...)
For those of you who say I can't eat this or I can't eat that, you can! However you have to keep it in moderation.
I have found that it is so much easier maintaining portion control by using disposable plastic containers (i.e. Ziploc) Each container has the serving size imprinted on the bottom. I use the 1 cup size for my half cup cottage cheese, or fruit. The medium square is for my salad (it holds 2 cups)
After measuring out food for your meal, measure out the leftovers and store in seperate containers. This way you are only dirtying the measuring spoon, food scale, etc, once, and you'll have pre-portioned leftovers ready to go whenever you have your next meal!
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. :)