Portion control

N

nancy156

Cathlete
I am one of the cleanest eaters I know, with the exception of most of you Catheites, that is. My problem is portion control. For example, tonight I made a turkey chili loaded (and I mean loaded) with vegetables. You could barely find the turkey. On the side I made brown rice. I am stuffed!!!! I have no control!!! I ate decently all day so it's not like I've starved myself.

What do you do to maintain portion sizes. Sometimes I measure out but inevitably I always go back for seconds and thirds. I can't stop. I only want to lose abnout 8 - 10 lbs. but then again I'm only 5' tall so it's a big number on this "petite" (a kinder word than short) body. I know everything there is to know about weight watchers and can tell you the "point value" on almost anything. That doesn't stop me either!!!

I exercise religiously at least 5X week. I'm more into weights than cardio. I own a good portion of Cathe's weight lifting tapes and am currently using all the gym styles with power hour, pyramids, and leaner legs thrown into the mix. For cardio, I walk at lunchtime some days - nothing really strenuous though.

Help!!!!!!!!!!!x(
 
Nancy, I think you already know what you shouldn't be doing: not go back for seconds and thirds.

This is something I tell myself, too, especially that I still have a bag full of bite-sized Snickers in the pantry left over from Halloween. One is enough, and can be worked into my daily calorie requirements. A whole handful is a whole nother meal, and would be pigging out.:)

Pinky
 
I'm sorry, I can't really help. But, I can sympathize. I am only 5 feet as well and that means that the amount of calories we can have is really small!!! Ugh! For my husband to lose weight he has to cut back on a soda and a couple of sweets a day. For me, it's a huge struggle. Portion size is hard. At dinner I try to limit it and inevitably add an extra 100 calories than I intend to. What are the things people suggest....lots of vegetables, water, and eat slowly. All of which I need to work on. Sounds like you have the vegetables under control. At least your on the right track!
Heather
 
I'm just so hungry after the portion "I'm supposed to have." I do eat too fast, I know that. Maybe slowing down would help a bit.
 
Nancy,

Slow down, grab a piece of gum, back away from the table. Go find something else to do instead of getting more food.

You can make a habit of not going back if you put your mind to it.

Like Pinky said...you know what to do. You just have to decide if you really want too.


~Marietta
FITXME
http://www.picturetrail.com/fitxme
 
A long time ago I purchased the Portion Plate diet. I didn't care too much for the diet itself, but I use the plate all the time when eating and love it! I usually eat very clean for breakfast and lunch (I'm by myself during those meals), but for dinner, I have what my family is having (even if it is not clean), but use my portion plate for the portions. I try to make my largest portions vegetables (and eat them first to kind of fill up) and then the other stuff (which is not always clean, but usually tastes better) last (they are in the smaller portions). But I try not to eat more than my plate can hold (if I do, it's only vegetables I eat). I try not to go over 1,200 calories for the whole day. Anyhow, I have lost quite a bit of weight following this pattern. (I am 5'3", 120 pounds trying to get to 115.) Also, I think you should really "up" your cardio. I did that and it really helped. I'm trying to get to my goal of 115 by December 8th (Vegas trip). What I'm going to do the next few weeks is to continue the way I'm eating, and do nothing but circuit workouts every other day (only Cathe of course!). On the other days do some sort of cardio (probably only Cathe, but I may do some treadmill, Tae Bo, etc.) I will take a day off when I feel I need to. (I always "play it by ear" about days off.) That way you get some sort of cardio everyday, plus you get the benefits of the weights. Once I reach my goal, I'm going to work more heavily on weights (to tone up even more). But I think to lose the weight, cardio is the best to focus on.
 
Thanks so much for your suggestions. A portion plate is a great idea. I have to try that. Where did you get it?

I hate cardio. I don't have the stamina to increase my intensity. I used to blame the smoking but I don't have anything to blame after two years. I feel great (thank God). I find it so boring - another excuse, I guess. I used to have a gym membership and used their machines but I gave that up after I discovered I liked weight training with Cathe better. Most people find weight training more boring - I love it! It has kept me toned and tight but I'm 120 lbs. at 5' - ughhh!!!

Thanks for your suggestions. Now if you could just drag me by my hair for more cardio......
 
Just a few suggestions...first, I would consider eating a snack BEFORE dinner. Grab a low cal granola bar, a piece of fruit, or some yogurt with some hot tea around an hour or so before dinner. Second, I would agree with the above poster and suggest that you really up your cardio. It sounds to me that you need to focus on doing more intense cardio sessions. Start slowly since you're not used to it though. Maybe strive for 2, 30 minute sessions a week and work up from there (when I say intense, I mean a 7-8.5 on a 10 point scale, like doing intervals). Also, before you decide to go back for another helping of food, I would wait 5-10 minutes to let the food "hit" your brain. Sometimes we think we're still hungry because our brain hasn't caught up to our stomachs.

Just some ideas.

Carolyn
 
Thanks Carolyn! Great suggestions:) What do you think I should do for cardio. I only have bootcamp and kpc that I taped off of Fittv. I've tried them but.....I always go back to weights. I haven't bought any of Cathe's cardio because, like I said, I hate it. (I guess it's too challenging for me.) I'm seriously afraid of step. I've watched some of it on television but I don't think I could do it.
 
Hi Nancy,

The only "food" suggestion I didn't see here was to eat several small meals/snacks in a day rather than getting all your calories at three meals. This does seem to help me. But I feel for ya, because I am almost 4'11", but sometimes I feel like I have the appetite of a 6'4" bodybuilder!!

BTW, did you know all that weight training could be increasing your appetite? Metabolically speaking, you are trying to build muscle with that training, so of course your body is demanding more nutrients. Might take a look at that. Personally, I am always more hungry on my heavy-weights days as opposed to my cardio-only days!

I would never presume to "drag you by the hair" to get in more cardio....but the only way to learn to like it is to do it. Really. I speak from experience here; I won't go into "my story", but please give yourself more credit, because you really can do just about anything you set your mind to.....and learn to enjoy it, as well, providing you have no physical problems holding you back. Try out some of that stuff you get on FitTv! You might get mad or frustrated, but then again, you might suprise and impress yourself!!

Julie
 
Thanks Julie...You are right! We do surprise ourselves a lot of the time. I really appreciate the kind words. I haven't thought about the "hunger" factor from all of the weight training. You have a great point, one I haven't considered. Okay, I'm going to give those tapes a shot again. :) :)
 
Use a food journal. I have used www.fitday.com for years & JUST ordered their software which is SOOO much better than the online product. It was only $20.

There is also www.nutridiary.com but I didn't find that to be as easy to update as fitday.com

You will have to be faithful and honest--every morsel that goes into your mouth will go into your journal. For example, I was out at Costco and they had samples of their pumpkin pie out (which I LOVE LOVE LOVE). I got my little sample and logged it as about 1/10 of a piece of pie.

It is all about being truthful to yourself.

Good luck.
 
Nancy, I think that Julie had some great suggestions. For cardio, I would suggest doing something that YOU enjoy. If you enjoy walking, then turn that into an interval workout. For example, you can walk at a brisk pace for 2-5 minutes and then really up your speed or run for a minute or two and repeat. I find it easier to do interval work while walking on a treadmill. I'll do like 2-3 minutes on a moderately intense incline and speed and then go up to like a 10 degree incline for a minute or two. You can really encorporate this idea into any kind of cardio machine/activity that you please. After you get used to this, you can play with the time intervals as well. Personally, I really like doing interval work because you get that little "rest" and then you really give it your all! Also, you can work at your own pace and choose your own interval style!:) Another helpful way you can keep track of your intensity level is to buy a heart rate monitor. That way you can track your heart rate and some will even tell you how many calories you've burned(not exact, but a good estimation).
Good luck!
Carolyn
 
I can't believe how much good advice I get from this site. Thanks everyone.

You know, I have been trying to use Fitday here and there but I find it's not that easy. For example, hard to find "turkey chili loaded with vegetables" and get an accurate account. I you have really keep it so simple, like "a cup of brown rice" that I found it very frustrating. Am I doing something wrong?
 
You've gotten a lot of really good suggestions here, and I'll not add anything new to the pile, but tell you what's worked for me.

1) a food journal - using my "Calorie King" book, and just writing it in a little notebook
2) weighing and measuring - a MUST
3) eating 4 times a day with my mid-day meal being the biggest (a gigundous salad)
4) having a sweet something-or-other every day (now it's sugar-free pudding)
5) LOTS of hard cardio that's fun - Cathe step is fun for me. I do something 7 days a week, with the 7th day being less intense. The object is to MOVE 7 days a week.
6) having a cheat day once a week - no holds barred with cheeseburgers, donuts and the like
7) weight training - upper body 2-3 times a week, lower body at least 3 times a week (I'm pear-shaped)

That being said, everyone has to find their own magic formula. It took me a LONG time to come up with my own success pattern, but it's worth the trouble to work it out.

Just Do It! :)
 
I guess it's something about us Nancys, but I don't know from portion control either. I eat a salad for dinner each night that is so big I can barely see my DH over it. Then when I'm done I make a big bag of popcorn. So I'm basically chewing all evening long. So what? It's all low-fat, low sugar and full of fiber.

I know they say your stomach is only the size of your fist, but I guess I must have at least 5 stomachs. :+

Seriously, though, some people are good at portion control. For those of us who aren't, we just have to be extra careful about what we eat. I'm only about 3 lbs. overweight, and you're not much more. So, obviously what we're doing isn't so bad.

I say cut down your calories (not necessarily your portions) just a little so that you're losing a lb. every few months and you'll be set.

-Nancy
 
Nancy just made a good point about cutting calories - you can make substitutions that will cut calories like lower calorie salad dressing, lower calorie yogurt, lower calorie pudding, etc, etc. You can shave hundreds of calories everyday and never miss them. I just walked over to a rather empty refigerator here at work to see what kind of substitutions my co-worker could make:

Dannon Lite & Fit yogurt instead of Yoplait - save 80 calories.

Zero calorie salad dressing instead of "Light" french - save 90 calories per 2 tbles.

Non-fat skim milk instead of soy milk - save 20 calories per cup

That's just 3 examples - we could go on & on. A good book which shows great examples of "eat this instead of this" is "Dr. Shapiro's Picture Perfect Weight Loss."

Just Do It! :)
 
Honeybunch, you must have read my mind because I was thinking of coming back and giving a few examples. I was also thinking that for people like us, Nancy, who have, say 2-10 lbs. they want to lose, we may not need a whole new way of eating. If you're already eating clean and healthy, which it sounds like you definitely are, then you just may need to tweak the calories a little bit.

Honeybunch's examples are excellent. Let me just mention one more: Newman's Lite Balsamic Vinegrette salad dressing. It's only 22 calories per tablespoon, and the taste is awesome.

-Nancy
 
Thanks Girls! I love all of this advice!!! I do eat very clean, for the most part, but I probably can tweak my calories here and there.

I'm still not sure about how to count calories. I know that some items are really simple but how do you count the calories of a meal that's put together already (like the chili). Is there a simple way or do you have to count and measure each individual ingredient?

:)
 
Nancy, it looks like you have some great suggestions. I just wanted to add in my $.02...

For a recipe that makes 4 servings...I serve my DH 2, myself 1 and IMMEDIALTY put the remaining serving in a container and put it in the fridge for me to take for lunch the next day. This way it saves me from over eating, saves money on another lunch, and I know that my lunch will be healthy and not have to rely on a frozen meal.

HTH

Jeanette
 
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