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TRUEPEACENIK's Photo TRUEPEACENIK Posts: 1,102
8/4/19 7:38 P

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Our hormone signaling is slower than our ability to chew and swallow.
I often eat meals over 20 minutes...that’s just the chewing and swallowing portion!

The Eat to Live method is easy to do this, salads need chewing.


Wake up every day knowing you make the decision to begin your journey anew.

This choice in this moment defines now.
What is your now?

Making do or saving every cent you can? Join us on team LIVING LIFE ON A SHOESTRING teams.sparkpeople.com/LLife


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BEBARB149's Photo BEBARB149 SparkPoints: (222,786)
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8/4/19 1:45 P

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Thanks. I looked for "reset your appestat" and found a book. My library doesn't have a copy. I still seem to go from feeling hungry to feeling stuffed, no 80% feeling at all. That probably means I need to eat really slow, but I get impatient.

The secret of change is to focus all of your energy not on fighting the old, but on building the new.--Socrates
~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ *~*~*~*~*~*~
The only person you need to be better than is the person you were yesterday.


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TRUEPEACENIK's Photo TRUEPEACENIK Posts: 1,102
8/4/19 11:00 A

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@BEBARB149

Look up “reset your appestat” to see one view of filling up on low calorie produce.

I find I’m better if I don’t treat any food as “free” or “eat all you want.”
And I am 80 percent plant based.

I did try, and I found I’d get hungry faster.
FYI, we don’t stretch out stomachs so much as stretch an area where the satiety receptors are. It’s a mental shrinking more than a physical one. BUT overeating to a dangerous level will stretch the organ itself.
Find your sweet spot, and don’t eat more. Think, eat to 80 percent full.
We want the hormones of appetite regulation working, and we have to know their signals, and heed them.

If you are hungry, eat plants first.
Set portion sizes.
Use mental tricks like smaller plates. My plates are 7 and 9 inches. My bowls are larger, but I reset my personal “fill line” with them.


Wake up every day knowing you make the decision to begin your journey anew.

This choice in this moment defines now.
What is your now?

Making do or saving every cent you can? Join us on team LIVING LIFE ON A SHOESTRING teams.sparkpeople.com/LLife


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LSANDY7's Photo LSANDY7 Posts: 1,043
9/22/17 8:56 P

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For the longest time I had to weigh out everything I ate to relearn what is an appropriate sized serving. I only have to do that occasionally now as I have been on this journey for a few years.

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CAELIAN12's Photo CAELIAN12 SparkPoints: (9,264)
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9/4/17 5:36 P

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One more thing. My biggest problem food is sandwiches. So to be able to have my choice I buy JOSEPH'S PITA BREAD. IT HAS 60 CALORIES AND 9 CARBS. I also make cloud bread. I figured out the carb content of each piece and it comes out to 1.4 carb for each piece.

This does help to keep the weight coming off a little at a time.

Doubt indulged becomes doubt realized. To determine to do anything is half the battle. Courage is victory, timidity is defeat.

Nelson


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CAELIAN12's Photo CAELIAN12 SparkPoints: (9,264)
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9/4/17 5:27 P

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I use paper plates. The smaller dinner plates. They are about the right size to change the perception of the. portion.

It was my husband's idea to decrease my work load since there is just the two of us now. I use the smaller bowls for soup and feel full when I'm done.

Doubt indulged becomes doubt realized. To determine to do anything is half the battle. Courage is victory, timidity is defeat.

Nelson


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JLGERG's Photo JLGERG Posts: 310
8/6/17 10:44 P

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Smaller plates are really the GO....We have them here in Australia , but I forget to use them - I will pull them out and start using them again.

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BEBARB149's Photo BEBARB149 SparkPoints: (222,786)
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3/23/17 2:46 P

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Thanks for the feedback. I probably think too much. Same calories, less volume is probably better for training the body/mind to maintain the lose once it is achieved. I get tripped up with the six small meals bit, too. (My sister-in-law calls it "grazing.") I get use to eating often and end up eating larger and larger snacks and meals until I'm once again eating too much and have yet another habit to break..

The secret of change is to focus all of your energy not on fighting the old, but on building the new.--Socrates
~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ *~*~*~*~*~*~
The only person you need to be better than is the person you were yesterday.


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DEADCENTER's Photo DEADCENTER Posts: 3,227
3/23/17 2:22 P

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"We used to think our stomachs would shrink so we fasted. Our stomachs don't shrink but we do get full with less food after a fast. I don't know why that is. That's why I'm rather ambivalent about filling up on veggies too much. Today I had three servings of stir-fry veggies with four ounces of roast chicken and two tablespoons of Kikkoman Sweet and Sour sauce for lunch. That's not too many calories but I'm very full. So am I training myself to eat too much? When I eat a meal that's not so low cal, will I want to eat that same huge amount?"

YES YES YES YES YES - You will build a monster. It happened to me and it is still happening. I learned to super size most things and keep the calorie count down. Now and for a while small high calorie foods trigger a binge. The whole thing can seriously mess with your mind. IMO. It did mine.


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BEBARB149's Photo BEBARB149 SparkPoints: (222,786)
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3/22/17 11:08 A

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I was looking at the Walmart site and saw a set of dishes for around $25 dollars with four place settings, each one a different color (green, gold, red, and blue) but muted so they do actually do match. It includes a dinner plate, salad plate, and soup bowl. The salad plate might be the right size. Hmmm. I'll have to think about it. Right now I'm spending money to paint and re-floor my kitchen. Maybe when I get that done (if ever).

The secret of change is to focus all of your energy not on fighting the old, but on building the new.--Socrates
~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ *~*~*~*~*~*~
The only person you need to be better than is the person you were yesterday.


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TERRI1458's Photo TERRI1458 Posts: 5,200
3/22/17 10:08 A

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I was also thinking about buying smaller plates. I use plastic right now and they are getting old and distorted. I don't think my husband would use them so I am going to pull out some white plates that my mom gave me.

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“Therefore humble yourselves under the mighty hand of God, that He may exalt you in due time, casting all your care upon Him, for He cares for you.” 1 Peter 5:6-7
TERRI (CST) - A member of " 5% Challenge Community" and "Starfish" team, "Biggest Loser Challenge" member on the Emerald Gem Team, many Christian Spark groups, Dance like nobody is watching, Small Commitment group, and Crazy about Cats.


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LAURIEBLT's Photo LAURIEBLT Posts: 2,280
3/22/17 12:10 A

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Alright, 2 votes for smaller plates...I'm going to have to invest in some. I have dinner plates and saucers. Next time I'm in the city I'll look for an inbetween size.

sw 2/28/06 164



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SHOAPIE's Photo SHOAPIE Posts: 29,901
3/21/17 12:48 P

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I also use a smaller plate and almost never have seconds.

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LAURIEBLT's Photo LAURIEBLT Posts: 2,280
3/20/17 10:56 P

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Bebar, I don't have the answer to your question. It's a good one...I've never thought about it!!

Mybulldogs...I've heard the small plate before but I've never tried it. Do you still eat only 3 meals /day or do you do more?

sw 2/28/06 164



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TERRI1458's Photo TERRI1458 Posts: 5,200
3/20/17 4:57 P

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Dole sell the chocolate covered bananas in the frozen fruit section of the store. I find them in that area of my store by the whipped toppings. They also sell strawberries and pineapple and each package is 100 calories. They are real fruit and dark chocolate. The bananas are sliced and dipped, the strawberries are either 1/2 or whole fruit dipped and the pineapples is in chunks dipped.

“Therefore humble yourselves under the mighty hand of God, that He may exalt you in due time, casting all your care upon Him, for He cares for you.” 1 Peter 5:6-7
TERRI (CST) - A member of " 5% Challenge Community" and "Starfish" team, "Biggest Loser Challenge" member on the Emerald Gem Team, many Christian Spark groups, Dance like nobody is watching, Small Commitment group, and Crazy about Cats.


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MYBULLDOGS's Photo MYBULLDOGS Posts: 9,974
3/20/17 4:07 P

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In order to control portions I use a salad plate for all meals

BEBARB149's Photo BEBARB149 SparkPoints: (222,786)
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3/20/17 3:54 P

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We used to think our stomachs would shrink so we fasted. Our stomachs don't shrink but we do get full with less food after a fast. I don't know why that is. That's why I'm rather ambivalent about filling up on veggies too much. Today I had three servings of stir-fry veggies with four ounces of roast chicken and two tablespoons of Kikkoman Sweet and Sour sauce for lunch. That's not too many calories but I'm very full. So am I training myself to eat too much? When I eat a meal that's not so low cal, will I want to eat that same huge amount? On the other hand, if I don't get full I nibble. Aggghhhh!

The secret of change is to focus all of your energy not on fighting the old, but on building the new.--Socrates
~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ *~*~*~*~*~*~
The only person you need to be better than is the person you were yesterday.


 Pounds lost: 20.0 
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30.5
45.75
61
LAURIEBLT's Photo LAURIEBLT Posts: 2,280
3/20/17 1:51 P

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good goal, Terri! I also love that it is a one day goal...baby steps!! (but the chocolate covered bananas do sound delish!)
Make sure and let me know how you do!
I am thinking greek ribs and salad for supper. If I fill up on salad and only have one serving of ribs I will call my day a win!

sw 2/28/06 164



gw 134


 current weight: 159.0 
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TERRI1458's Photo TERRI1458 Posts: 5,200
3/20/17 12:45 P

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That is my goal this week is to make better choices like staying away from sweets. I have to do it one day at a time so for today I will stay away from sweets even my chocolate covered bananas!

“Therefore humble yourselves under the mighty hand of God, that He may exalt you in due time, casting all your care upon Him, for He cares for you.” 1 Peter 5:6-7
TERRI (CST) - A member of " 5% Challenge Community" and "Starfish" team, "Biggest Loser Challenge" member on the Emerald Gem Team, many Christian Spark groups, Dance like nobody is watching, Small Commitment group, and Crazy about Cats.


 current weight: 154.5 
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LAURIEBLT's Photo LAURIEBLT Posts: 2,280
3/20/17 12:05 P

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From our roadblock discussion, portion control is something many of us struggle with. Is it portions of everything or is it your weakness foods? What have you tried to overcome this?
Let's see if, together, we can't find a way to make better choices.

Laurie

sw 2/28/06 164



gw 134


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