In this Super-Size culture, most Americans do not know what a normal portion is.
Whatever it is you are eating, you must cut back on the portion size, as my sainted Father once told my sister, “want to loose weight, push away from the table”.
Without getting into a lengthy discussion of how many ounces of lean meat, and how many calories and carbs should be on your plate, you can downsize by simply not continuing to eat until you feel you cannot take another bite, but only until you feel just about full. Or better yet, put out your normal portion of whatever, and cut it by 50%.
Also, have a glass of tepid water before and with every meal. Studies have found that drinking a glass of water before a meal reduced the amount of calories consumed in that meal by as much as 75 calories. That may not sound like a lot but 3 meals a day, 365 days a year, that’s over 82,000 calories or about 14 lbs on the average person.
It would be a great idea to cut out processed and fast food from your diet altogether, but if that seems difficult, try cutting that drive thru meal 2X a week day instead of running thru for every meal, every day.
Skip the vending machine at work, and replace between meal snacks with veggies or unsalted nuts. Have your biggest meal mid-day, and a smaller meal in the evening, with a light low-fat snack before bed.
The Big Q: What about dining out?
The Big A: Consider doing this if you are a foodie, as follows:
• Asking for whole grain instead of white breads, with EVO
• Asking for skim rather than whole milk
• Asking for your salad dressing on the side
• Asking the chef to cook your dish in olive oil rather than butter or other oils, and trim all visible fat from meat or poultry
• Ordering your dish steamed, broiled, roasted or baked instead of fried, when possible
If you want to eat right to maintain a healthy weight, it is essential to start eating to live, not living to eat.
In other words, you must control emotional eating. The biggest problem with comfort foods is not only the between meal aspect of additional calories, but they are most often salty, sugary foods that is what makes them comforting to the mind, but hard on the waistline.
Emotional eating is usually tied to the same 3 triggers: stress, boredom or fatigue.
Here are some alternatives to reach for instead of that bag of chips, as follows:
- Stress – Instead of eating to relieve stress, try meditation, deep breathing, or yoga. Listen to some soothing music, take a hot bath.
- Low energy – If you find yourself reaching for a caffeinated drink, or milk chocolate bar for an afternoon pick-me-up, try some light exercise or taking a short nap instead.
- Feeling lonely or bored – Instead of reaching out to food, reach out instead to a friend, call someone, take a walk to neighbor’s, or just go down to the local library or park, anywhere there are people, avoid the coffee shop or 7/11.
Eat healthy, Be healthy, Live lively
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