This week you’re going to send back your membership card to “The Clean Plate Club”. We’re going to ease into smaller portions by eating a few bites less at each meal. Now don’t cheat by taking more than you know you could eat. Serve yourself normal portions, or order them when you eat out. Then pull back on your munching throttle when you near the end of the meal. Finishing by leaving a few bites. I know, the guilt at leaving perfectly good food may bother you. If you must, save them to combine into a variety meal later in the week. Of course, you will leave a few bites of that too.
It should be easy. A few less bites, for a few less pounds.
TODAY: LEAVE THREE BITES ON YOUR PLATE AT EVERY MEAL.
Tags: calorie reduction, diet portions, eat smaller portions, eating less, portion control, portion sizes, reducing caloires, Reducing Calorie Intake, weight loss help
Daily Nag, Tips & Tricks | Diet Nag | 
November 15, 2010 6:07 am | 
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We worked on reducing portions last week. But there is an easy way to gauge portion sizes of most of the foods you eat. A single portion of cooked grains, beans, pasta, cereal, cooked vegetables, and raw fruit is the size of a billiard ball. If you stick to a single portion size like that at your meals, you wont be behind the… “weight” ball.
TODAY: MEASURE YOUR PORTION SIZES.
The American Institute for Cancer Research found that 67% of Americans eat everything on their plates, regardless of size. So you could use a smaller plate! I know you’ve heard that trick before. But the fact is that by watching portion sizes you can cut the most calories the quickest. That means you literally lose weight by doing nothing more than eating single servings of your favorite foods instead of eating as much as you can.
TODAY: ERASE THE TERM “ALL YOU CAN EAT” (AYCE) FROM YOUR VOCABULARY.
Add spices to your food to add more flavor. It can help you feel satisfied. It will stimulate your taste buds so you won’t eat as much.
Intense sweets can do the same thing. Those little sugar-free Altoids and other powerful candies can do the same to curb cravings. Those and a hot cup of coffee can keep you going till you can have a protein filled snack or meal.
TODAY: KEEP UP THE FASTER PACE WHEN WALKING
I ate at one of those “New American Cuisine” restaurants a while ago where the plates are large and the portions are beautiful but small. I’ve also noticed that those places also make a meal an event by drawing out the service over an hour or more. I ate well, though not much and it turned out I was full. It was the perfect demonstration of what you may have heard before. Namely, you won’t feel like you’ve had a satisfying meal until your brain tells you. It turns out that it takes 20 minutes until your stomach sends that signal. So slow down, even take a break mid meal to let the time pass. You’ll find that you will feel full on less. Maybe try eating with someone you like to talk with and share in conversation rather than calories. Your life will be fuller too.
TODAY: SPEND AT LEAST 20 MINUTES EATING YOUR MAIN MEALS.
Orson Welles, the Oscar winning actor, writer and director unfortunately also became known for his weight. But some advice from his doctor will work for you. He said: “Stop having a dinner for four unless there are three other people there with you.” Keeping your portions smaller is an easy first step to losing weight. It will also train you to think more about what you eat and make some better choices.
- Start by using a smaller plate.
- Don’t fill it to overflowing.
- Never have seconds.
- When you get full DON’T KEEP EATING.
You CAN leave food on the plate. Nobody will yell at you if you do. But if you keep eating too much, I’ll raise Kane!
TODAY: START EATING SMALLER PORTIONS OF EVERYTHING.
My brother has liked Root Beer since the days when the soda fountain at Kresge’s 5 & 10 had that big barrel dispenser sitting on the back counter. For some reason It’s not a thirst quencher. But it sure can quench cravings. Diet Root Beer is one of my favorite sweet treats with no calories. The extra sweetness seems to satisfy more than any other drink. Though Diet Dr. Pepper and cream soda also offer some variety.
TODAY: TAKE A NICE LONG WALK AT A PARK.
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