Portion Control

After dinner with the bf at our favorite Thai restaurant last night I went home and was in somewhat of a food coma literally. I took a bath, put on my pj's, got my lunch ready for today and watched 1 1/2 episode's of Seinfeld then pasted out. I love nights like that because when I go to bed so early it is easier for me to get up and go workout at 5:45am. The one thing that I don't enjoy is the scale the next morning after eating Thai. It has so much sodium I am sure, that I normally gain 2 pounds in water weight and my workouts are a lot harder because I just have that heavy feeling. So I have to make sure I drink a ton of water just to get back to my normal weight. I have 18 days till my final and ultimate goal weight. So the pressure is defiantly on. My eating habits are all basically good (need to start eating more salads) but I think that I really need to focus more on my portion size. I found these 7 tips that I need to learn to live by.

 

Portion Control Tip #1: Don't Leave Food in Sight

Eating meals family style (where the dishes of food are in your sight) can make it much easier to reach for seconds. If they are not in the same room, you are much less likely to want more. Leave the pots and dishes in the kitchen, and fix yourself one serving. Let it settle for at least 20 minutes so that you acquire the feeling of being full.

 

Portion Control Tip #2: Use Meat as a Side Dish

Don't make meat the main course of your meal. Load up on healthy grains and vegetables instead, and have meat or a meat-based side dish. This way you will feel full faster and pack your diet with more vitamins and fiber, which is better for you in the long run.

 

Portion Control Tip #3: Split a Serving

When eating out, try splitting a meal with a friend or taking half of your meal home. Most restaurants provide more than one serving in a typical meal. By splitting it up, you can save money and save on the extra calories.

 

Portion Control Tip #4: Learn Serving Sizes

By learning to visually identify some simple serving sizes, you can better control your portions. When eating a typical serving size of meat, it should be about 3 ounces or the size of a deck of cards. A standard serving of grains or raw vegetables is about the size of a tennis ball or your fist.

 

Portion Control Tip #5: Eat Small Meals

Keep your blood sugar even throughout the day by eating small meals. You can keep your energy up and eat less overall because you do not get ravenous and overeat. People who eat 5 to 6 small meals a day are much more likely to maintain portion control because they never become too hungry.

 

Portion Control Tip #6: Portion out Food

When you are having a snack, be sure to divvy up your portions before you begin eating. It is quite difficult to eat just one portion of any snack food when eating straight out of the bag. By separating out one portion, it is much easier to stick to it, and not eat too much without even thinking about it.

 

Portion Control Tip #7: Break Down Leftovers

Instead of storing leftovers in a big container, separate them out into single servings. Then you can easily reach in the fridge and pull out one single serving to reheat. This will help you limit how much you are eating with very little effort.

 

By practicing these tips on a regular basis, you can help to regulate your portion control and maintain a healthy diet long term.



 

Week 9 Workout 2

 

 

I had some extra time left so I road 2 miles on the bike as well.

 

Day 168:

Post workout smoothie: strawberries, 1 banana, flaxseed, almond milk and 2 ice cubes

Breakfast: 2 eggs with spoonful of low fat cottage cheese and tsp of sugar free syrup

Snack: 25 almonds and 4 tiny squares of dark chocolate

Lunch: Chicken, Asparagus, Broccoli and Quinoa Casserole

Snack: edmame and a plumb

Dinner: Salad with peans and cheese with low fat dressing

 

 

117 no diet mountain dew- 71 days no soda

 

18 days till final goal

 

29 days beach vacation

 

45 days 1st 5k