Orson Welles, the Oscar winning actor, writer and director unfortunately also became known for his weight. But some advice from his doctor will work for you. He said: “Stop having a dinner for four unless there are three other people there with you.” Keeping your portions smaller is an easy first step to losing weight. It will also train you to think more about what you eat and make some better choices.
- Start by using a smaller plate.
- Don’t fill it to overflowing.
- Never have seconds.
- When you get full DON’T KEEP EATING.
You CAN leave food on the plate. Nobody will yell at you if you do. But if you keep eating too much, I’ll raise Kane!
TODAY: START EATING SMALLER PORTIONS OF EVERYTHING.
You may have some spare bites left in the fridge from eating less at each meal. Today is the day for you to have a smorgesboard of bites. It will give you a nice variety and a cheap meal. Actually, don’t let those leftovers go to waste at any time. A diet is a great way to save money and those hunks of meat and portions of veggies that you didn’t eat because you were reducing portions can be mixed together into a nice hash. Don’t be afraid to experiment with different combinations. It’s a great opportunity to experiment because if it doesn’t taste good… it’s no big loss! I find that a good spicy hot sauce, with little or no added calories, gives a nice boost and tickles your taste-buds with a new experience as well.
TODAY: MAKE A MEAL OF LEFTOVERS.
At this point in the week we are dropping six or seven bites from each meal. So skip leaving them behind on your plate and simply reduce your portion size. It should be easy to judge that. It’s probably almost half of the portions you have been eating. Share it or save it but know that it won’t end up wasted or on your waist.
TODAY: TRY HALF PORTIONS.
Eating several small meals a day is a great way to keep your metabolism up and your hunger down. Of course the more times a day you sit down to eat, the more times you might overeat. If you can’t eat a small amount at a meal or snack then eating five or six times a day isn’t the best way to go. The trick is eating when you are actually hungry but not so hungry that you might eat too much. According to the ADA, eating every time you feel “slightly” hungry can result in overeating. So set small portions of high quality food, high in protein and fiber. (meats, veggies, hard cheese) and low in carbs.
TODAY: MAKE LITTLE MEALS LOW IN QUANTITY AND HIGH IN QUALITY.
Now that you’ve got the grill fired up you don’t want to keep doing burgers. I know it tasted good, but there is a reason that chicken is the mainstay of diets. Grilled, skinless, chicken cooked quickly on a grill so it doesn’t dry out can be as flavorful as the fat filled burger. (even without the bun) It saves you a lot of calories too.
3 oz chicken breast = 140 calories, and 26.38g protein
3 oz extra lean ground beef = 224 calories, and 23g protein.
TODAY: SKIP THE BEEF.
Dear Diary,
Today I ate…
That might be how you start keeping a food diary. It’s the first step in figuring out the rest of your diet. It’s also key to long-term weight management. Don’t lie though. A study showed that women can tend to have some “inaccuracies” when keeping a food record being short by about 1,000 calories. But why go to the trouble of keeping a diary if you aren’t going to be honest? Nobody is going to see it but you.
Include:
- What you ate
- How much you ate
- When you ate it
- Your cravings
- How much water you drink
If you don’t want to track fat and calories that’s fine. Just writing down how much you eat over the course of the day. You may find that you’re overeating and don’t know it. After a few days, go back and read your diary to see where you might want to change your habits or reduce calories. Remember you should also make sure you’re eating something every four hours. It keeps your body from slowing your metabolism.
TODAY: WALK, WALK, WALK!
I don’t mean the kind where your tongue hangs out. I mean when your belly hangs out!
The weekend is here and you are going to get those temptations again. Go ahead. Eat out. Enjoy your meals. Just don’t eat it all at one sitting. The reality is that food portions in the US have increased over the past 20 years. It’s helped to contribute to the obesity epidemic. Or it’s an excuse for it. But either way, restaurant portions are often much more than you should eat at one sitting. So here’s a trick. Order what you want. But have them splt it in the kitchen before it’s sent out to you. Have them go ahead and put half in a to-go box. You’ll have a filling meal and then have another one with your favorites later in the week. Just take it home and pop it in the freezer. That way you won’t waste anything and you won’t WAIST anything either.
TODAY: HAVE HALF OF ANY RESTAURANT MEAL PREPARED TO GO.
Orson Welles, the Oscar winning actor, writer and director unfortunately also became known for his weight. But some advice from his doctor will work for you. He said: “Stop having a dinner for four unless there are three other people there with you.” Keeping your portions smaller is an easy first step to losing weight. It will also train you to think more about what you eat and make some better choices.
Daily Nag, Tips & Tricks | Diet Nag | 
July 23, 2010 6:08 am | 
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