Losing Weight - A Pattern of Portion Control

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Article Title:

Losing Weight - A Pattern of Portion Control

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Article Description:

Managing our weight can be a tricky proposition. Unhealthy

food choices surround us, we don't always have the

opportunity to exercise, and society's system of three

meals a day can send our metabolism into fits. Finding a way

to take control is one of the most important steps that we

can take in our battle to keep the pounds and the inches off

our waistline.

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928 Words; formatted to 65 Characters per Line

Distribution Date and Time: 2010-01-28 10:15:00

Written By: Larry Tobin

Copyright: 2010

Contact Email: mailto:larry.tobin@...

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Losing Weight - A Pattern of Portion Control

Copyright © 2010 Larry Tobin

Habit Changer

http://www.HabitChanger.com/

Managing our weight can be a tricky proposition. Unhealthy food

choices surround us, we don't always have the opportunity to

exercise, and society's system of three meals a day can send our

metabolism into fits. Finding a way to take control is one of the

most important steps that we can take in our battle to keep the

pounds and the inches off our waistline.

Creating New Habits

Many things that we do everyday, we do out of habit. If the first

thing you reach for in the morning is coffee, you have a habit.

If the first thing you do when you get home is run out and

exercise, you have a habit. If you're lonely or sad and you feel

the need for ice cream, you have a habit. The good news is that

if you are aware of your bad habits, you can work to lose them.

The same is true for learning good habits.

For weight loss, there are practical, simple habits you can adopt

to make the process a little easier. This time, we're going to

discuss portion control. In an age when sixteen ounce cups are

called 'small' with a straight face in many restaurants,

finding a way to keep our serving and portion sizes at manageable

levels is not just important, but incredibly vital to our long

term weight loss success. Here are some ways to help you on your

way to creating new portion habits.

Step 1 - Spread Your Portions Out

In our snacking article, we discuss how our body is built to

constantly process energy while we're awake. Part of the reason

we binge at our three meals a day is the long gaps of hunger in

between meals, which upsets our body's metabolism and

contributes to packing on the pounds. By spreading out our meals

over a longer period, we can help our body avoid the ups and

downs that lead to cravings and other unhealthy snacking habits.

Get into the habit of eating every three hours. Instead of three

big meals, try eating five or six small ones. If you know how

many calories you should be eating for the day, just divide by

five or six and you'll know how many calories for each mini-meal

you can have.

This paced eating helps to keep your blood sugar level stable

throughout the day and it's easier for your body to metabolize

the smaller meals. Also, if you don't feel as full as you

normally do after a mini-meal, don't worry, you know you will be

eating in 3 hours again.

Habit forming: Try eating only half of a meal that you normally

have at a particular time, and then have the rest of it at the

halfway point between then and your next meal. You're getting

the same calories, but keeping the portions in manageable sizes

your body can properly handle.

Step 2 - Scale Down Your Plates

Optical illusions are fun. It's amazing how your brain can be

fooled. The same sized portion looks huge on a small plate and

tiny on a large plate. You absolutely can fool your brain into

thinking that your portion is plenty.

Using a smaller plate will also help those of us who grew up

being told to clean your plate and not waste food. Today with

portion sizes growing, cleaning your plate can be disastrous for

your health. With a smaller plate, you can finish all your food

so your mom would be satisfied and still feel full so you and

your waist can be satisfied, too.

Habit forming: Take half of a meal that you normally have and

serve it on a smaller plate. Eat your meal, clean the plate and

see how you feel.

Step 3 - Size Up Your Plate

Sometimes you are not in charge of the portion you are given,

especially at restaurants. Before you eat, look at your plate.

Really look at it. Does that serving of French fries look huge?

Have you been given a larger piece of meat than you would have

taken? Decide at the start of your meal to only eat half of those

fries or meat. Physically push them off to the side. Eat the rest

of your meal and wait. Wait and see if your body gives you the

" I'm full " signal.

You will usually find that you don't need those other fries or

whatever portion you set aside. You can either leave them or take

them home and use them for another meal. At first, you'll find

it hard to leave food behind. Walking away takes practice and as

you keep practicing, it will become another great weight loss

habit that you make part of your life.

Sometimes restaurants are known for their huge " home-style "

portions. When you order your meal, consider telling your

waitress to split it in half and taking half to go. Don't be

afraid to ask how big their portions are and don't be afraid to

have them pack half to go.

Habit forming: The next time you eat out, ask your waitress for

half of your order to be put into a doggie bag before you even

see it. When your meal comes, eat up and notice how you feel.

Ultimately, weight loss does come down to reducing the number of

calories taken in versus those burned off through normal movement

and exercise. If we can control the number of calories we take in

through eating smaller portions, we've learned a valuable skill

that will help with our weight loss.

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Larry Tobin is the co-creator of

http://www.HabitChanger.com/ offering effective

and empowering solutions for losing weight.

Try our 42-day weight loss program at:

http://www.habitchanger.com/losingweight