So you’re eating healthy foods and you’re working out, but you can’t seem to drop the pounds? Well, here’s something that sucks – but knowing it can change your whole game.
Eating healthy and working out is great, but in the end, the basic weight loss equation remains in place – you’ve gotta take in less calories than you’re putting out. And if you’re like me? You’re not really into eating a bunch of stuff you don’t like.
How to Eat Whatever You Want and Still Lose Weight
My solution is to just eat only what I absolutely LOVE – and to keep my overall number of calories still within the weight loss and/or maintenance zone.
But that, clearly, means I’ve got to be aware of my portion control habits and to actively maintain them – lest all my hard work be for naught, you know what I mean?
So what do I do? Well, you can get the full story on how I lost more than 100 pounds (and have kept it off for more than three years so far) at Amazon.com – check it out at http://tinyurl.com/blissfulbook. But as for portion control, stick with me after the jump and I’ll share my best tips with you.
By the way, I’m also hosting a virtual release party on Facebook for the upcoming paperback version of Project Blissful that features bonus material – it’s happening on June 15, and you’re invited! Please click through to http://tinyurl.com/blissfulparty to accept your invite on Facebook! There will be hundreds of dollars in prizes awarded to lucky winners along with plenty of freebies and gifts for all. It’s all going to be online and you can participate actively or inactively – your choice! Just “join” the Facebook event and you’re in – no strings attached, no cost and no purchase required.
It feels like the whole world is against you when you’re trying to lose weight. Restaurants and grocery stores are dishing up bigger portions every day. And that’s just one reason why you may be eating more than you realize. Even if you’re trying to “be good” and count calories, these over-sized portions can be confusing if you’re looking up single servings on standard calorie charts.
And while every restaurant in the proverbial food court promises to be concerned with its customers, their health and even their waistlines, the truth is that what they really care about is money – and I’m not even mad at them for it. They’re running a for-profit business, after all. So they offer you the healthier stuff, but they still forget to mention that there are three or four servings per “package” they sell you.
In fact, those super-sized muffins and burgers are encouraging you to eat more. Studies show that we tend to help ourselves to extra food when there’s more on the table.
But don’t misunderstand me – I am not giving you (or me) any excuses here. It’s still OUR responsibility to take care of our own health. Mine and yours – not the food industry. We have to take control!
Here’s what you can do.
THE Only Portion Control Solution That Actually Works for Real Women
Turn things around by learning to size up your plate. Try these tips for portion control at home and eating out.
Tips for Portion Control When Eating at Home
1. Plate your meals. Leave the serving bowls in the kitchen at dinner time. Take one plate of food to the table. You’ll be less tempted to go back for seconds or keep nibbling.
2. Freeze leftovers. You can still save time by preparing a big batch of chili or soup to cover you for a week or more. Just put aside the leftovers immediately by sticking them in the freezer.
3. Divide up economy packs. Why pass up the savings on the larger boxes of cereal or peanuts? You can spend less and stick to your diet by creating your own smaller snack packs using plastic bags or containers.
4. Downsize kitchenware. Tinier plates and pots can help too. Food looks more abundant on a salad plate.
5. Spray your oils. It’s easy to underestimate how much cooking oil you’re using. Spray your frying pan instead of pouring liquid oil.
6. Bake in muffin pans. Muffin pans can hold just about anything you bake in the oven. Your lasagna will automatically convert into servings that are about one half to three quarters of a cup.
7. Take out your measuring cups. Speaking of cups, keep them handy while you’re in the kitchen. Rather than fussing around with a scale, pour your cereal into the cup to measure how much to eat.
8. Put down the bag. Enjoy your chips or ice cream in moderation. You can slow yourself down by putting a single serving into a bowl instead of eating out of the container.
Tips for Portion Control When Eating Out
1. Put half aside. Many restaurants try to please customers with endless pasta and lavish desserts. Chop four ounces off that 16 ounce steak. Push the rest to the side of your plate or ask for a bag to take it home.
2. Share with friends. In fact, many entrees are so big they could feed more than one person. Order one seafood platter and request an extra plate to share it with a friend.
3. Select half-portions. If you know it’s difficult for you to resist overeating, order less food. Check the menu to see if half portions are available. Ask the waiter how big the appetizers are.
Additional Suggestions to Help You Stay In Control
1. Indulge in fruits and vegetables. You can be less vigilant when you’re enjoying foods that are high in water and fiber content. Feel free to snack on apples and broccoli. An entire stalk of celery has only 6 calories.
2. Fill up on first courses. Start dinner with soup or salad. That way you’ll be less hungry when it comes time for pizza or mashed potatoes.
3. Eyeball serving sizes. Of course, it’s impractical to go around all day weighing every bite you eat. On the other hand, it’s easy to become familiar with serving sizes for typical foods. For example, 3 ounces of meat or tofu is about as big as a deck of cards.
Eat healthy and lose weight by managing your portion sizes. It’s a simple and effective way to enjoy the foods you love while you slim down.
Want more tips for losing weight? Check out my ebooks on the topic.
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.