Here are ideas to help in weightloss, food choices, and portion control.
Food Choices:
- Keep a journal that includes:
- Your weight when you weigh yourself, food diary, exercise, and emotions while eating (esp if binged on something)
- Every night, write out exactly what you will be eating and how much the next day. Sometimes I’ve over eaten because subconsciously I don’t know when I will eat again, and therefore stuff myself. If I have a plan and know I am having lunch at noon and at 3 am having a yummy snack, I really eat alot less because I know I will eat again. If you truely are hungry you should eat, but sometimes I am satisfied but my stomach needs about a half hour to send the signal to my brain that it is full.
- On the hunger scale of 1-10 always stay between a 3-8, never starving and ravenous but never “stuffed to the brimm” either.
- Have some kind of protein and a big glass of water at EVERY meal. Protein and fat release hormones that tell us we are full. Hormones are also releases when food touches the top of our stomach, so depending on your stomach size (if it bigs from eating HUGE meals), it will take having water or vegetables, for the hormones to be signaled to be released from your brain.
- Eating Protein:
- It takes 25% of the calories in the protein you ate for your body to digest it and use it (it only takes 2% for fat)
Portion Control:
- The best thing I’ve ever done is buy a scale! I know exactly how much I am getting and I don’t have to dirty a
38g Kashi, 8g Natural PB, 4g chocolate chips. DONE & no mess
bunch of dishes.
- For ANY food that is you weak point, put it in single serving containers. I do this with fruit (esp. watermelon) and mini chocolate chips. For the chocolate chips I picked up a weekly pill holder for $0.99 at Walgreens and use that.
Each "day" hols a half serving of mini chocolate chips
