There is a difference between being hungry and having a craving. There is actually a book by Michelle May, MD, titled Am I Hungry? She says “Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it” . When you’re done eating, you should feel better — not stuffed, bloated, or tired. Though you may not think it is this size, “Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably,” says May.
That’s an easy way to measure portion sizes and punch up your diet success.
Remember, you might sometimes confuse thirst with hunger. You can end up eating when a glass of water is really what you need.
TODAY: DO SIT-UPS AND PUSH-UPS IN ADDITION TO WALKING
Changing up your exercise routine is the best way to prevent a weight loss plateau. You ought to change it every 4 to 6 weeks. It will also reduce your boredom and keep you going. Since the weather is changing too, it will give you more opportunities. So decide on new exercises, a new route to walk, new places to go and a new attitude. Just get out there!
TODAY: PICK A NEW EXERCISE ROUTINE FOR THE NEXT FEW WEEKS.
I’ve only seen portions of that movie “Supersize Me” but those portions were huge! If you really sit back and look at the size of meals we eat you’ll understand how we gained weight in the first place. From now on make it a point to never supersize anything you eat. Even on the Atkins diet where you don’t have limits on anything much but carbs, it just makes sense that smaller portions will help you lose weight. So a little portion control can go a long way toward getting to and maintaining a goal weight. You’ll be amazed how fast you can adapt to eating less. Just remember, you can only get to a regular size by eating only regular size.
TODAY: REDUCE YOUR PORTIONS AT EVERY MEAL
Eating several small meals a day is a great way to keep your metabolism up and your hunger down. Of course the more times a day you sit down to eat, the more times you might overeat. If you can’t eat a small amount at a meal or snack then eating five or six times a day isn’t the best way to go. The trick is eating when you are actually hungry but not so hungry that you might eat too much. According to the ADA, eating every time you feel “slightly” hungry can result in overeating. So set small portions of high quality food, high in protein and fiber. (meats, veggies, hard cheese) and low in carbs.
TODAY: MAKE LITTLE MEALS LOW IN QUANTITY AND HIGH IN QUALITY.
Now that you’ve got the grill fired up you don’t want to keep doing burgers. I know it tasted good, but there is a reason that chicken is the mainstay of diets. Grilled, skinless, chicken cooked quickly on a grill so it doesn’t dry out can be as flavorful as the fat filled burger. (even without the bun) It saves you a lot of calories too.
3 oz chicken breast = 140 calories, and 26.38g protein
3 oz extra lean ground beef = 224 calories, and 23g protein.
TODAY: SKIP THE BEEF.
Since we’re avoiding fried food this week, you probably are thinking of some grilled burgers. They’re great even without the bun. Unless it’s a great whole grain it actually doesn’t add a whole lot of taste anyway. So the calories and starch don’t get you much. Actually a knife and fork burger with the lettuce, tomato and pickle with ketchup and hot sauce is easier to eat than the same thing on a bun. On the bun a big sandwich like that tends to make us eat faster too. You’re trying not to end up wearing it all. As I’ve told you before you need to slow down to eat less.
TODAY: SKIP THE BURGER BUN.
The grilled offering at KFC (Kentucky Fried Chicken) may lead you to believe that it’s the diet choice you might make on their menu. Well the nutrition handout available at the stores tells the story differently. Surprisingly ORIGINAL RECIPE is the low cal / low fat winner. But there is a catch. The KFC Original Recipe breast has half the fat and 40 fewer calories than the new grilled version. IF you take the skin off. It seems that the skin absorbs most of the oil and the “secret herbs and spices” has a LOT of salt. As a matter of fact it reduces the salt and cholesterol by half! (Grilled had TWICE the cholesterol!) In addition taking off the skin and it’s minimal breading reduces transfat from 21 grams to just 2, carbs from 7 grams to 1 while eliminating ALL of the saturated fat.
The down side is that the skin may reduce the amount of actual food you get… but then again that’s sort of what I’ve been nagging you about.
TODAY: GO SKINLESS TO GET SKINNY.
Daily Nag | Diet Nag | 
May 14, 2010 6:00 am | 
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