Portion Size and Weight Loss
You may have noticed that I haven't written about counting your calories.
If you follow a healthy weight loss program and change your lifestyle, you can drop weight without counting calories. You are watching what you eat and monitoring a different way, this may be enough.
Here are the changes I made to my diet to lose over 80 pounds and keep it off.
Portion Size:
Look at portion size, as most people consume two to three times the portion size.
My partner shared that on her first visit to an American restaurant when the dinner plate arrived at the table, she thought it was a family-style meal to share and was genuinely surprised when everyone at the table got the same large plate of food.
Never eat out of a container or bag, and I mean NEVER. When you get anything out to eat, look at the portion size; even if you think the portion looks small, double-check to confirm.
Put your portion on a small paper plate or a napkin and put the package away.
Anything you want to encourage yourself to eat more of, like fresh fruits and vegetables, put in a bowl on the counter so that you see them.
If they are refrigerated items, then you guessed it, put them on a shelf at eye level. Throw out what you don't want to eat or put it in a place where you will not see it.
We are using the same trick marketers use every day. They pay big bucks for what you see at eye level at the grocery store.
Fresh Fruit and Veggies: Increase the number of fruits and vegetables you eat daily.
The majority of us need to eat more. If you are eating fresh vegetables, eat all you want as long as you are not adding extra calories by adding fats and oils.
Substitute carrot sticks or celery for chips. It won't be as satisfying at first, but it feels much better than the chips ever tasted when you see the weight drop!
In time, you will notice how your body craves fresh options vs. processed foods.
What do you eat out of habit? I have yet to ask you to keep a food journal, but it is a good idea, especially if you have gained a lot of weight over a short period. This can help you identify when and what you are eating and then narrow down foods to eliminate.
Don't eat after 7 pm: This will also help the quality of your sleep.
*Some people may need to due to medical reasons, but if you aren't one of those people, don't. After dinner, brush your teeth, this will send a signal, and you know that you are done eating for the night.
Plan your meals. If you plan your meals for the week, you will make better progress on your goals. We all cave when we are tired or at the end of a long, stressful day.
Try eating the same thing for breakfast and lunch for the first month. Or choose three meals you can rotate through. This eliminates decision fatigue, and you know what to expect.
Here is how to handle going out to eat: Plan what you will eat. Review the menu before going and know what you will order. This way, you can ensure you get the healthier option.
Once you order, ask for a to-go box. When your meal arrives, put half in the box. If you are doing this program with a friend, consider halving the meal.
Know what you will do if someone brings food to the office or home.
You can have a small portion of anything as long as you get back on track the very next meal. Remember, we are seeking progress, not perfection.
This is what worked for me. Your results may vary, and you may decide to count your calories. We all know that weight loss is math, calories in, calories out.
**Consult your doctor before changing your diet and exercise regime.
Let’s review: Instead of counting calories, do this:
•Know Your Portion Size
• Don't Skip Meals
•Eat Your Fruits and Veggies
•Placement is Key
•Dont eat out of habit
• Don't Eat After 7 pm
•Plan Your Meals
•Strategize before going out
Want to learn more about healthy weight loss? We have a series of articles that you may be interested in reading.
After that, check our most popular articles, tips on grocery shopping for weight loss, and best mealtime tips for losing weight.
**Consult your doctor before changing your diet and exercise regime.
