Portion Control Means Weight Control

Let’s consider a snack first. A mere half ounce of, my favorite, potato chips is 80 calories. That’s about what you get in one of those little bags. But if you’re getting all the calories you need each day. (We did the calculator yesterday.) 80 calories a day adds up to eight extra pounds in a year.

French fries are another vice. If you regularly eat a large order of McDonald’s fries you consume 500 calories. If you reduce 250 calories, you cut 25 pounds in a year.

Do you like pasta? Many portions of spaghetti are about two cups. That’s 420 calories. You save 210 calories by having only one cup. Saving 210 calories a day would be 21 pounds in a year! I think you’re getting it now.

TODAY: CALCULATE HOW MUCH WEIGHT YOU CAN KEEP OFF IN A YEAR BY CONSUMING HALF PORTIONS OF YOUR FAVORITE FOODS.

Fork Your Salad Dressing

Salads can hide calories with the mask of eating healthy. All that green crunch has to be good for you right? Well, just 2-tablespoons of the salad dressing you drizzle on top can contain up to 140 calories if it’s creamy. A lot of times you don’t even realize how much you put on, especially when it’s at a salad bar. You really don’t need to drench every bit of salad with goo. Vegetables really do have flavor. The dressing is supposed to just add to the flavors, not mask them.

Here’s a tip to help you use a LOT less dressing, yet still enjoy the flavors you savor. Put a small amount of dressing in a cup on the side. Then dip the tip of the tines of your fork into the dressing before gathering a portion of the lettuce and veggies. The flavorful dressing will dance on your tongue before mingling with the cool stuff. It’s that easy. Use less dressing and cut calories with your fork.

TODAY: REDUCE THE AMOUNT OF DRESSING YOU USE ON SALADS.

Before And After

I keep telling you that water is key to your diet and overall health. An easy way to train yourself to get what you need is to drink a glass of water before and after each meal. You’ll find that doing it that way will help you eat less and feel more full while giving you the hydration you need to flush proteins safely out of your system. When eating out you’ll also eliminate an expensive drink. Make sure you tell your waitress that you’re drinking the water for your diet so she doesn’t think you’re just being cheap.

TODAY: DRINK A GLASS OF WATER BEFORE AND AFTER EACH MEAL.

Eat Just Three Bites Less

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.