“Everything in moderation, including moderation.”― Oscar Wilde
Listen, I’ve always said I don’t like feeling deprived. I could never lose weight on a consistent basis until I figured out that doing it right didn’t mean ALWAYS eating right. It meant eating right most of the time, and just paying attention to how much I ate all the time.
Bottom line, if you love food and you don’t want to live on lettuce and carrots, it’s all about HOW MUCH you eat, not necessarily WHAT. As long as it all adds up to a calorie deficit by the end of the day, you’re all set for weight loss. If not, at least burn as much as you take in–and you won’t gain any weight when you splurge a little.
Portion control is key to losing weight without feeling deprived.
So, can you really eat what you want and still lose weight? Well, yes, you really can. For example, you can eat chocolate cake and other foods you love if you just reduce the serving size – or eat less calories elsewhere in your day. Try these strategies to reduce your portion sizes and lose those extra pounds.
Tips for Eating at Home
1. Plan weekly menus. Sketch out your eating plan for a week at a time and use it to guide your grocery shopping. Many people underestimate how much they eat. This system will make any discrepancies obvious. If you run out of food before the end of the week, you may need to re-evaluate your diet.
2. Read the package labels. It’s easy to assume that convenience foods would be packaged in single servings. Check the label to be sure. A single bottle of juice often contains 2 or more servings, so find out how many calories you’re really consuming.
3. Learn to eyeball. A three-ounce portion of grilled fish is about the size of a deck of playing cards. A cup of breakfast cereal looks about as big as a tennis ball. You may want to measure and weigh your favorite foods while you’re learning to visually estimate portions.
4. Count your bites. Counting each bite is another temporary method that can help. Notice how many bites you’re eating. By eating more mindfully, you may find that your taste buds are satisfied with just a few spoonfuls of ice cream.
5. Divvy up your plate. As you learn to visually estimate portions, you’ll discover about how much of your plate they typically cover. Keep this in mind when you dish up your food. Health experts recommend that most adults get about 2 to 3 cups of vegetables daily, so get used to giving them the most room.
6. Use smaller dishes. Smaller plates and bowls will make servings look more generous. Keep big platters off the table to remove the temptation to help yourself to more. When snacking, put just a few chips in your bowl at a time. Force yourself to walk back to the kitchen again if you want more.
7. Package or freeze leftovers. You can save time by baking big batches of lasagna. Just put the leftovers in the freezer right away so that you don’t succumb to the temptation to have just a little more.
Tips for Dining Out:
1. Set aside leftovers immediately. The same strategy works when you’re eating out. Cut your hamburger in half and push the remainder to the side. If your powers of resistance need a little support, ask ahead for half of your meal to be packed to go.
2. Ask for sauces on the side. Sauces and dressings can add a lot of calories to otherwise healthy dishes. Request that condiments be served on the side so you can control how much you use.
3. Order the smallest size. You can minimize the damage at fast food places by ordering the smallest size on the menu. Hot French fries taste better so you can actually have a more satisfying experience by eating less.
4. Share a meal with a friend. Splitting a meal is often more fun than having leftovers. Ask your server to divide it or just bring two spoons if you’re very close friends.
5. Ask questions. Some items are obviously dangerous to your diet, but others may require clarification. Ask what’s in the salad or how big the seafood platter is. You may want to leave out the bacon or decide that the appetizer has enough calories for a whole meal.
These new eating habits are effective and easy to learn. By reducing your portions sizes, you can manage your weight while enjoying a wide variety of delicious and healthy foods.
What are your best tips for eating what you want and still losing weight? Share your thoughts in the comments section, below, or join the discussion on our Facebook page.
Angela Atkinson is a Certified Life Coach and the author of more than 20 books on narcissism, narcissistic abuse recovery and related topics. A recognized expert on narcissism and narcissistic personality disorder who has studied and written extensively on narcissistic relationships since 2006, Atkinson was inspired to begin her work as a result of having survived toxic relationships of her own.
Atkinson offers trauma-informed coaching and has certifications in life coaching, level 2 therapeutic model, CBT coaching, integrative wellness coaching, and NLP. She is a certified trauma support coach and certified family trauma professional. She also has a professional PTSD counseling certification. Her mission is to help those who have experienced the emotional and mental devastation that comes with narcissistic abuse in these incredibly toxic relationships to (re)discover their true selves, stop the gaslighting and manipulation and move forward into their genuine desires – into a life that is exactly what they choose for themselves.
Along with her solution-focused life coaching experience, Atkinson’s previous career in journalism and research helps her to offer both accurate and understandable information for survivors of abuse in a simple-to-understand way that helps to increase awareness in the narcissistic abuse recovery community. Atkinson founded QueenBeeing.com Narcissistic Abuse Recovery Support, the SPANily Narcissistic Abuse Recovery Support Groups and the Life Makeover Academy. In her life coaching practice, Atkinson’s clients enjoy her personalized approach that allows and encourages them to become the best possible versions of themselves and to succeed in doing what they love most. She offers individual and group coaching for victims and survivors of narcissistic abuse at NarcissisticAbuseRecovery.Online and NarcissismSupportCoach.com.