At first, I didn’t understand that statement. I’m sure it’s because I was fighting against it being true. I was of the belief that for me to take action, someone had to motivate me. No wonder I didn’t get much accomplished!
This year I’m inviting you to join with me and take action. Before you know it, we’ll be motivated, change some bad habits, pick up a couple of new good ones and change our lives for the better.
The first action I’m suggesting is portion control. That’s what it’s all about when it comes to losing or maintaining your weight. You can choose high or low protein, fat, carbohydrates, sodium, caffeine or sugar; but if portions are not under control, the results will probably not be what you desire.
Here is a collection of suggestions to introduce into your regimen and achieve whatever weight loss goals you may have:
1. Eat more*
*More times per day, but smaller portions. This is a tried and true, sure-fire method to keep your blood sugar level even and your hunger at bay. Mini meals prevent overeating because you are never too hungry by the next meal.
2. Firsts, yes – Seconds, NO!
Keep serving dishes and pots away from the table to help keep you from taking seconds. Keep in mind that it takes about 20 minutes to feel satiated, so the temptation won’t be right in front of you.
3. Go green
Eating a salad before lunch or dinner is another way to keep you from eating too much more during the meal. This will also add necessary fiber to your diet.
4. If you must
Rather than feeling deprived, choose a smaller, pre-packaged serving of your favorite snack food. Or, pre-package some of your favorites yourself. Make sure you measure accurately and put them in individual snack Ziploc bags or containers.
5. Dining out
Restaurant portions have gotten out of control. There are easily two servings per entrée and because we hate to waste, it’s best to ask for a to-go container and split your order in half at the beginning of the meal. You will have a delicious meal for lunch tomorrow and save hundreds of calories.
6. Read the small print
When reading the nutritional information on the package of the food you are choosing, be sure to read what their SERVING SIZE is. The calories, fat, carbs and protein content are based on one individual serving. Their idea of a serving and yours may differ greatly, so please read before you scoop.
7. Eyeball
While training yourself to accurately eyeball portions, I suggest you weigh and measure your portions. When you can, use the following visual aids to help you determine how much you are eating.
2 golf balls = ½ cup of beans or hot cereal
2-3 CDs = 2-3 oz. sliced meat or cheese
Deck of cards = 3-4 oz. pork, beef, chicken, salmon
Baseball = 1 cup for cereal, rice, pasta
Tennis ball = 2/3 cup, for roll, bread, potato, small starch portions
Checkbook = 6 oz.. chicken breast filet, light fish
Diner coffee cup for = 8 oz., milk, yogurt, soup
We can do this. Apply any of these tips and find yourself eating less without counting calories, carbs or fat grams. You will also find yourself having more energy because you will be more efficiently fueled and not bogged down. If it’s not asking too much, add some regular exercise to these tips and you can easily reach your health and fitness goals. I’m ready to take action, and I can feel the motivation coming soon.