Pursuing Portion Control
Posted: Fri Jul 17, 2015 5:49 pm
After 18 months and a weight loss of 20 lbs., overall I am quite pleased with Vanilla NoS. None of the rules are a big effort for me; however, my biggest downfall is controlling the amount of food on that one plate.
I really like determining the "what" goes on my plate by using the popular 50% Fruits or Veggies + 25% Protein + 25% Carbs.
As an older lazy woman trying to lose weight, my calorie needs are significantly less than the "standard" American 2000 calories per day. I prefer leaving space on a normal (lunch) plate rather than eating from a full saucer. Unfortunately, my ability to estimate the proper amount of that empty space is non-existent.
Every detailed eating plan I have ever seen establishes some standard portion size and then adjusts calorie intake by varying the prescribed number of portions that fit within the plan. That always winds up being too much accounting for me to use longterm.
Currently I am counting bites (clicking a counter, not actually counting as I eat). That has been incredibly helpful in getting me to be more mindful about my eating and assessing whether I really want to clean the plate or it's okay to leave that last 2-3 bites. For now, I really need that outside number to tell me when to stop.
However, just a few days ago I had a great moment. If my calorie needs are in the ballpark of 75% of the standard 2000, then my proper portion size should be in the ballpark of 75% of the standard portion! This should be especially helpful for "treat" items. Instead of 12 chips being a moderate, reasonable amount, one serving for me should be limited to 9-10 chips. The difference of one bite here and there really does add up to the difference between control vs. excess over a long period of time.
Now I just need lots of practice to learn my favorite foods. If the label says 1/2 cup, I only want 1/3 cup...
I really like determining the "what" goes on my plate by using the popular 50% Fruits or Veggies + 25% Protein + 25% Carbs.
As an older lazy woman trying to lose weight, my calorie needs are significantly less than the "standard" American 2000 calories per day. I prefer leaving space on a normal (lunch) plate rather than eating from a full saucer. Unfortunately, my ability to estimate the proper amount of that empty space is non-existent.
Every detailed eating plan I have ever seen establishes some standard portion size and then adjusts calorie intake by varying the prescribed number of portions that fit within the plan. That always winds up being too much accounting for me to use longterm.
Currently I am counting bites (clicking a counter, not actually counting as I eat). That has been incredibly helpful in getting me to be more mindful about my eating and assessing whether I really want to clean the plate or it's okay to leave that last 2-3 bites. For now, I really need that outside number to tell me when to stop.
However, just a few days ago I had a great moment. If my calorie needs are in the ballpark of 75% of the standard 2000, then my proper portion size should be in the ballpark of 75% of the standard portion! This should be especially helpful for "treat" items. Instead of 12 chips being a moderate, reasonable amount, one serving for me should be limited to 9-10 chips. The difference of one bite here and there really does add up to the difference between control vs. excess over a long period of time.
Now I just need lots of practice to learn my favorite foods. If the label says 1/2 cup, I only want 1/3 cup...