Portion Control - The Dangers of Grazing

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A moderator in another list I'm in sent this, I thought someone might be

intrested in it....

Portion Control - The Dangers of Grazing

We encourage you to plan your meals in advance, to shop for the things you need

to ensure that you have good quality, well-balanced meals. And then you should

eat three meals each day and avoid eating between meals.

Our Success HabitsT study shows that grazing is a common behavior of those who

regain weight following weight loss surgery. We have used the term 'grazing' for

many years but recognize that some may not know what we are talking about

without some explanation. " Grazing " is the term commonly used to describe

mindless or unplanned eating. Cows out in the pasture graze all day long.

By grazing, little by little, snack-by-snack, bite-by-bite, unwanted pounds

easily sneak up on us.

Many faltering patients report not eating regularly scheduled, well thought-out

meals, but instead, they eat haphazardly off and on throughout the day. Rather

than eating 3 planned meals each day, they eat a little here and a little there

and, consequently, never feel hungry and never feel full. And as we discussed

earlier, satiety (or feeling full) is essential to our well-being and has a

direct correlation to our success in using the tool we have to help us eat less.

We weight loss surgery patients cannot eat much at one time, but we can eat the

wrong foods all day long. And that may result in consuming more calories than we

need in a given day. A simple mathematical formula determines the changes that

will occur in our weight: calories in - calories out! If we eat more than we

expend in energy, we gain weight. By grazing, little by little, snack-by-snack,

bite-by-bite, unwanted pounds easily sneak up on us.

But knowing what we should do is only half of the battle. With such a small

stomach capacity, grazing remains a constant temptation for many patients. And

often our hurried lifestyles make it difficult to plan and prepare well

thought-out meals. It's not easy to take the time to sit down, relax and enjoy a

peaceful meal. So, we know what we should and shouldn't do; we know the dangers,

but how do we break the grazing habit? Here are some questions for you to

consider and some tips from patients who have learned to successfully avoid

grazing and have adopted good eating habits.

What time of day am I most likely to graze?

It is likely that the temptation to graze comes at the same time each day. By

identifying when these tempting times are, you can anticipate them and redirect

your activities as needed to arrange for different circumstances, surroundings,

activities, etc.

What activities might be encouraging me to graze?

When the temptation to graze hits, observe what is going on around you. Are you

watching TV? Are you at the movies? Driving in your car? Identify those

activities and make changes or prepare for them in advance by making better food

choices or alternative activities readily available when the urge hits.

What am I grazing on? And, how did it get here?

Have you ever wanted a particular food simply because it was there? If certain

foods are difficult for you to pass up, don't buy them! Making this decision one

time at the grocery store will prevent you from having to decide again every

time you walk past the kitchen. It's important to prepare for times when you

need a little pick-me-up. Plan for them in advance by buying snacks that are

good for you such as cheese sticks, jerky, vegetables, nuts, etc.

What type of food am I craving (i.e. salty, sweet, chewy, cold, crunchy)?

Learn to listen to your body. It's one of the most important skills you can

develop for a healthy lifestyle. Knowing what your body is craving will give you

clues as to what your body needs. For example, your body may need more salt or

perhaps you have expended the refined sugar in your body and so now you're

craving it.

How do I feel when I'm tempted to graze?

Often our cravings are to satisfy emotional needs. Notice how you feel when

you're tempted to graze. Are you tired? Stressed? Bored? Anxious, or nervous? Be

aware of these emotions, then identify and practice alternative ways to soothe

them, or alternative activities you can do to take your mind off food between

meals.

*Copied from BSC Intl. Newsletter

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[Guest guest]

Good advise..thanks