We worked on reducing portions last week. But there is an easy way to gauge portion sizes of most of the foods you eat. A single portion of cooked grains, beans, pasta, cereal, cooked vegetables, and raw fruit is the size of a billiard ball. If you stick to a single portion size like that at your meals, you wont be behind the… “weight” ball.
TODAY: MEASURE YOUR PORTION SIZES.
The American Institute for Cancer Research found that 67% of Americans eat everything on their plates, regardless of size. So you could use a smaller plate! I know you’ve heard that trick before. But the fact is that by watching portion sizes you can cut the most calories the quickest. That means you literally lose weight by doing nothing more than eating single servings of your favorite foods instead of eating as much as you can.
TODAY: ERASE THE TERM “ALL YOU CAN EAT” (AYCE) FROM YOUR VOCABULARY.
We’re working our way down to smaller portions this week, one less bite per meal per day. You’ll start to see a portion size that will satisfy you. In the meantime view every bite left behind as a small victory. Those are calories that aren’t getting in. Feel good about it.
TODAY: EAT ANOTHER BITE LESS AT EACH MEAL.
As we ease into smaller portions this week. Let’s make all your meals one bite smaller.
TODAY: LEAVE FOUR BITES ON YOUR PLATE AT EVERY MEAL.
This week you’re going to send back your membership card to “The Clean Plate Club”. We’re going to ease into smaller portions by eating a few bites less at each meal. Now don’t cheat by taking more than you know you could eat. Serve yourself normal portions, or order them when you eat out. Then pull back on your munching throttle when you near the end of the meal. Finishing by leaving a few bites. I know, the guilt at leaving perfectly good food may bother you. If you must, save them to combine into a variety meal later in the week. Of course, you will leave a few bites of that too.
It should be easy. A few less bites, for a few less pounds.
TODAY: LEAVE THREE BITES ON YOUR PLATE AT EVERY MEAL.
Tags: calorie reduction, diet portions, eat smaller portions, eating less, portion control, portion sizes, reducing caloires, Reducing Calorie Intake, weight loss help
Daily Nag, Tips & Tricks | Diet Nag | 
October 15, 2009 6:07 am | 
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Remember that “deal a meal” diet plan? Well I’m going to make it even more simple. You don’t need a deck of cards, you just need to remember how big a deck of cards is. For the most part you can use that as a gauge for how large a portion you serve yourself. You don’t have to deny yourself the food you like, just eat a reasonable amount. Keep the portions of protein and starches the size of a deck of cards and savor what you eat. Of course salads and veggies can be larger. Half the plate of salad paired with your protein will give you a full house … er… stomach and keep your weight in check without a raise.
Of course after you eat make sure you shuffle… out the door for a walk. (I know, I’m a joker.)
TODAY: CUT YOUR HIGH CALORIE PORTIONS DOWN TO A DECK OF CARDS.
Unfortunately it’s the waistline that’s growing. We were introduced to it when we were kids. The club is so prevalent in American society that it has resulted in 67% of us eating everything on our plate, no matter how much is on it! That figure came from the American Institute fo Cancer Research. Now combine that with the way portions have grown in the US and you begin to understand why we have gained weight. Burgers are bigger, drinks are bigger than we can gulp, value meals are valued for quantity and “all you can eat” is much more than we should.
The habit that can cut the most calories faster and let you literally lose weight by doing nothing is to simply eat single servings. Cut back to just single servings. Eat favorite foods, just eat less of them instead of the huge amount of calories you decided was “normal”.
Go ahead and maintain your life membership in The Clean Plate Club… just use a smaller plate.
TODAY: EAT ONLY SINGLE SERVINGS. DON’T FORGET TO WALK.
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