"Make the Portion Cut" Jillian Michaels newsletter article
Fitness_Chick
Posts: 6,648 Member
Make the Portion Cut
Americans have completely skewed ideas about portion size. No other country on earth offers portions as enormous as the ones here. Honestly, go anywhere else in the world and order a meal. You'll see the difference.
We're conditioned to believe that more equals better. Just look at the endless marketing of fast food; we're constantly encouraged to eat more in order to take advantage of a "bargain." But what kind of a bargain are you getting if you're eating 100 french fries in one sitting just to save a quarter you wouldn't have spent in the first place? And the reality is that Americans are paying for this illogical thinking with their health and their lives.
Here are a few techniques you can use to keep your portions under control.
If you're at home, use smaller plates. This creates the illusion of eating a bigger serving.
If you're at a restaurant and you know the portions are going to be huge, ask the server to put half your meal in a doggie bag before it even hits the table. This saves you money as well as unnecessary calorie overload.
Share an entrée with your dining partner.
Make a new rule for yourself: Always leave something on your plate. This reminds you that you are in control of the food, not the other way around.
A little bit of empowerment can go a long way!
JILLIAN'S TIP OF THE DAY
Choose and Lose
If you listen to one thing and one thing only (but you'd better be listening to more than that!), make it this: Always choose the healthy option. Go for low-cal, low-fat foods instead of junk. Junk is always available, making it very easy to justify, so this will take persistence - but what worthwhile mission doesn't? Have half an apple instead of a candy bar. Have a bowl of air-popped popcorn instead of a bag of potato chips. You get the idea. Old habits die hard, but keep at it.
The results will affirm you in ways you never imagined possible.
Americans have completely skewed ideas about portion size. No other country on earth offers portions as enormous as the ones here. Honestly, go anywhere else in the world and order a meal. You'll see the difference.
We're conditioned to believe that more equals better. Just look at the endless marketing of fast food; we're constantly encouraged to eat more in order to take advantage of a "bargain." But what kind of a bargain are you getting if you're eating 100 french fries in one sitting just to save a quarter you wouldn't have spent in the first place? And the reality is that Americans are paying for this illogical thinking with their health and their lives.
Here are a few techniques you can use to keep your portions under control.
If you're at home, use smaller plates. This creates the illusion of eating a bigger serving.
If you're at a restaurant and you know the portions are going to be huge, ask the server to put half your meal in a doggie bag before it even hits the table. This saves you money as well as unnecessary calorie overload.
Share an entrée with your dining partner.
Make a new rule for yourself: Always leave something on your plate. This reminds you that you are in control of the food, not the other way around.
A little bit of empowerment can go a long way!
JILLIAN'S TIP OF THE DAY
Choose and Lose
If you listen to one thing and one thing only (but you'd better be listening to more than that!), make it this: Always choose the healthy option. Go for low-cal, low-fat foods instead of junk. Junk is always available, making it very easy to justify, so this will take persistence - but what worthwhile mission doesn't? Have half an apple instead of a candy bar. Have a bowl of air-popped popcorn instead of a bag of potato chips. You get the idea. Old habits die hard, but keep at it.
The results will affirm you in ways you never imagined possible.
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Replies
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Make the Portion Cut
Americans have completely skewed ideas about portion size. No other country on earth offers portions as enormous as the ones here. Honestly, go anywhere else in the world and order a meal. You'll see the difference.
We're conditioned to believe that more equals better. Just look at the endless marketing of fast food; we're constantly encouraged to eat more in order to take advantage of a "bargain." But what kind of a bargain are you getting if you're eating 100 french fries in one sitting just to save a quarter you wouldn't have spent in the first place? And the reality is that Americans are paying for this illogical thinking with their health and their lives.
Here are a few techniques you can use to keep your portions under control.
If you're at home, use smaller plates. This creates the illusion of eating a bigger serving.
If you're at a restaurant and you know the portions are going to be huge, ask the server to put half your meal in a doggie bag before it even hits the table. This saves you money as well as unnecessary calorie overload.
Share an entrée with your dining partner.
Make a new rule for yourself: Always leave something on your plate. This reminds you that you are in control of the food, not the other way around.
A little bit of empowerment can go a long way!
JILLIAN'S TIP OF THE DAY
Choose and Lose
If you listen to one thing and one thing only (but you'd better be listening to more than that!), make it this: Always choose the healthy option. Go for low-cal, low-fat foods instead of junk. Junk is always available, making it very easy to justify, so this will take persistence - but what worthwhile mission doesn't? Have half an apple instead of a candy bar. Have a bowl of air-popped popcorn instead of a bag of potato chips. You get the idea. Old habits die hard, but keep at it.
The results will affirm you in ways you never imagined possible.0 -
Thanks Fitness Chick.
I am so excited to watch Biggest Loser tonight. Got an evening work out in and now I am ready. I think this time around I am not going to eat anything while I am watching BL.0 -
Another good article by Jillian. She is my fav trainer!
I watch BL on the net so I won't get to see it until next week. At least I hope next week, they don't always update thier site.0 -
Here's a neat idea some of the girls on here do...or perhaps you're one of them already doing it? On commercials they do crunches, pushups etc, mini workouts during BL commercials... pretty cool idea....Thanks Fitness Chick.
I am so excited to watch Biggest Loser tonight. Got an evening work out in and now I am ready. I think this time around I am not going to eat anything while I am watching BL.
Oh and you're most welcome...I always find some inspiration and new tips when reading her articles..so thought I'd share with the rest of the crew:drinker: :bigsmile:
FC
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oh my gosh im so excited for that tonight one more hour!!!!! 0
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Good reminders, thank you.
Portion size can be difficult to break because we are so used to eating large amounts. It takes discipline to try to reduce that. I am trying the method of drinking a cup of tea or a glass of water before a meal. I have also found that an apple a half-hour before dinner helps me keep better meal sizes.
Where can I look for low cal snack ideas? Or for that matter, menu ideas that my whole family will like?0 -
I am not one of those gals, however I have just been inspired to be one.
Thanks:flowerforyou:0 -
Yea I do too Keiko...she's a hard trainer but she cares you can so tell! Bob's ok too, he has great knowledge but he's not for everyone either.Another good article by Jillian. She is my fav trainer!
I watch BL on the net so I won't get to see it until next week. At least I hope next week, they don't always update thier site.
Regarding BL on the net..is this something they just started this season? I could never find a full episode last season:sad: I saw itty bitty clips but I know ABC and CBS put full shows on for at least the month (the episodes seem to stay on the site for a month then some get dropped). I think it may have something to do with every TV show now coming out by the Season for folks who want to purchase it.
Just a thougtht....either way gonna try and make myself watch TV 2 hours straight...UGH, I'm not much on TV except maybe an hour drama (oh wait, this is DRAMA:laugh: :bigsmile: ) but BL seems to go fast perhaps it won't kill me...I do like to watch the first episode where they intro the new folks and we hear what life is about for them.
This season is a whole different set up it appears regarding contestants....someone mentioned they used to have weight limits on contestants that would be on the show....guess they decided heavier folks need to lose weight just as much if not more with help.:blushing: :laugh: YAY for them...:bigsmile:0 -
Good, glad I thought to mention it then:flowerforyou:I am not one of those gals, however I have just been inspired to be one.
Thanks:flowerforyou:0 -
:happy: Another good tip from FC! Here's something else I like to do that helps.
I buy the family packages of good steaks (yes, I am a carnivore!), and when I get them home, I open them, cut them in half, bag 'em and freeze 'em! Why? Cause my supermarket - and probably yours too - thinks a "portion" of steak is 8-10 ounces. Hey, I'm a guy and I like to eat, but I have learned 4 ounces of meat is just plenty! And that "family" four pack lasts me a month eating it twice a week. Easy on my belly and my wallet! :drinker:0 -
you could do an MFP search on those keywords or simply begin a thread of your own asking for snack ideas and healthy meal choicesGood reminders, thank you.
Portion size can be difficult to break because we are so used to eating large amounts. It takes discipline to try to reduce that. I am trying the method of drinking a cup of tea or a glass of water before a meal. I have also found that an apple a half-hour before dinner helps me keep better meal sizes.
Where can I look for low cal snack ideas? Or for that matter, menu ideas that my whole family will like?
Great ideas on curbing the appetite!! :flowerforyou: I do so love my yummy green lemongrass tea...:smooched:
FC 0 -
Yea, definitely the way to go, portion it out and freeze it up!!:drinker: :bigsmile::happy: Another good tip from FC! Here's something else I like to do that helps.
I buy the family packages of good steaks (yes, I am a carnivore!), and when I get them home, I open them, cut them in half, bag 'em and freeze 'em! Why? Cause my supermarket - and probably yours too - thinks a "portion" of steak is 8-10 ounces. Hey, I'm a guy and I like to eat, but I have learned 4 ounces of meat is just plenty! And that "family" four pack lasts me a month eating it twice a week. Easy on my belly and my wallet! :drinker:
Great ideas you come up with Mr. Happy...and I enjoying looking at your AV and other pics, you are definitely a positve person, one can NEVER have to many of those in ones life. Frankly that's the only kind I now allow in my life...sure has made life much easier and enjoyable:laugh:
FC 0 -
I do the same thing MrHappy. I also will broil a whole large steak and cut it up into 3 oz portions and stash them in my fridge. Easy to grab to throw on top of a salad, rice, potato or whatever depending upon whether snack or meal. It makes life so much easier and you get used to looking at the smaller portion size. That comes in handy when you go out and they try to serve you a side of beef as a portion!0
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One thing I have found ever so helpful is changing plate sizes...wow, wasn't easy to find smaller dinner plates because really the only ones out there were HUGE.Good reminders, thank you.
Portion size can be difficult to break because we are so used to eating large amounts. It takes discipline to try to reduce that. I am trying the method of drinking a cup of tea or a glass of water before a meal. I have also found that an apple a half-hour before dinner helps me keep better meal sizes.
Where can I look for low cal snack ideas? Or for that matter, menu ideas that my whole family will like?
I probably had a bit more trouble finding them as I wasn't merely looking for salad plates to replace them, but a certain color as well. I don't recall right off but there's a fabulous book out where they suggest eating off of certain color plates.
Just as BK uses blue and yellow, colors that excite and bring on hunger, MCDonalds uses red and yellow and same with any other eating place, they KNOW which colors to use to create a challenge for the diners.
Very very very interesting Terrific book. I'll try and locate it if anyone is interested in the name and author. REALLY opens ones eyes up on being much more conscience and focused while eating, choosing dishes and color choice etc.
I now use a smaller white square-ish (lol) type plate and it has made all difference when I've used others, it's a feeling you get once you've been enlightened by the book.
Ok, sorta long here....:blushing:
FC 0 -
Another really great idea..that way you're cooking it all at once and like you shared can then use it in so many various ways and not have to cook again to do it!:drinker:I do the same thing MrHappy. I also will broil a whole large steak and cut it up into 3 oz portions and stash them in my fridge. Easy to grab to throw on top of a salad, rice, potato or whatever depending upon whether snack or meal. It makes life so much easier and you get used to looking at the smaller portion size. That comes in handy when you go out and they try to serve you a side of beef as a portion!
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Americans have completely skewed ideas about portion size. No other country on earth offers portions as enormous as the ones here. Honestly, go anywhere else in the world and order a meal. You'll see the difference.
SOOO True! My husband and I used to live in Korea, and there was a restaurant that we went to all the time, on the back of the menu it said something like 'these are korean portions, americans might not be satisfied and should order 2' !!! :noway:
No lie!!0 -
huh:laugh: Other countries know Americans much to well:blushing: :laugh:Americans have completely skewed ideas about portion size. No other country on earth offers portions as enormous as the ones here. Honestly, go anywhere else in the world and order a meal. You'll see the difference.
SOOO True! My husband and I used to live in Korea, and there was a restaurant that we went to all the time, on the back of the menu it said something like 'these are korean portions, americans might not be satisfied and should order 2' !!! :noway:
No lie!!0 -
Excellent points on portion control...it can be tough making changes but like anything it then becomes a habit and anything other than that is then too much:drinker: :happy:Good reminders, thank you.
Portion size can be difficult to break because we are so used to eating large amounts. It takes discipline to try to reduce that. I am trying the method of drinking a cup of tea or a glass of water before a meal. I have also found that an apple a half-hour before dinner helps me keep better meal sizes.
Where can I look for low cal snack ideas? Or for that matter, menu ideas that my whole family will like?
FC 0 -
I really believe portion control is the key to losing and maintaining. And it does take practice to learn correct/normal portions. But after you get the hang of it and make it a habit it's not so bad.
I try not to deny myself foods but to eat them in moderation.
The dinner plate thing! My mom has some older sets. The plates, cereal bows, pasta dishes are all such a nice size. They aren't the huge things we use now.
I watch some shows on fancast.com They have Biggest Loser or check NBC I watch it there sometimes too. They have alot of clips and you have to look for full episodes.0 -
ohh lots of interesting things shared in your post.... yup, I can believe it on your Mom's dinnerware.... I was FLOORED when I went into the store and saw how HUGE dinner plates are nowadays....they had 14, 16 inch plates...that's like crazy! :laugh: No wonder folks fill them up....it looks quite odd to have a small meal on that huge of plate.I really believe portion control is the key to losing and maintaining. And it does take practice to learn correct/normal portions. But after you get the hang of it and make it a habit it's not so bad.
I try not to deny myself foods but to eat them in moderation.
The dinner plate thing! My mom has some older sets. The plates, cereal bows, pasta dishes are all such a nice size. They aren't the huge things we use now.
I watch some shows on fancast.com They have Biggest Loser or check NBC I watch it there sometimes too. They have alot of clips and you have to look for full episodes.
Moderation is what gets us where we wanna be and not feel deprived:drinker: :bigsmile:0 -
I do the same thing MrHappy. I also will broil a whole large steak and cut it up into 3 oz portions and stash them in my fridge. Easy to grab to throw on top of a salad, rice, potato or whatever depending upon whether snack or meal. It makes life so much easier and you get used to looking at the smaller portion size. That comes in handy when you go out and they try to serve you a side of beef as a portion!
Great idea! Cook once, eat three times!:glasses:0 -
Yea, definitely the way to go, portion it out and freeze it up!!:drinker: :bigsmile::happy: Another good tip from FC! Here's something else I like to do that helps.
I buy the family packages of good steaks (yes, I am a carnivore!), and when I get them home, I open them, cut them in half, bag 'em and freeze 'em! Why? Cause my supermarket - and probably yours too - thinks a "portion" of steak is 8-10 ounces. Hey, I'm a guy and I like to eat, but I have learned 4 ounces of meat is just plenty! And that "family" four pack lasts me a month eating it twice a week. Easy on my belly and my wallet! :drinker:
Great ideas you come up with Mr. Happy...and I enjoying looking at your AV and other pics, you are definitely a positve person, one can NEVER have to many of those in ones life. Frankly that's the only kind I now allow in my life...sure has made life much easier and enjoyable:laugh:
FC
Awww - yer making me blush! :blushing: And smile! LOL!!! :laugh:
Thank you FC! :drinker:0 -
:bigsmile: :laugh:
Yea, definitely the way to go, portion it out and freeze it up!!:drinker: :bigsmile::happy: Another good tip from FC! Here's something else I like to do that helps.
I buy the family packages of good steaks (yes, I am a carnivore!), and when I get them home, I open them, cut them in half, bag 'em and freeze 'em! Why? Cause my supermarket - and probably yours too - thinks a "portion" of steak is 8-10 ounces. Hey, I'm a guy and I like to eat, but I have learned 4 ounces of meat is just plenty! And that "family" four pack lasts me a month eating it twice a week. Easy on my belly and my wallet! :drinker:
Great ideas you come up with Mr. Happy...and I enjoying looking at your AV and other pics, you are definitely a positve person, one can NEVER have to many of those in ones life. Frankly that's the only kind I now allow in my life...sure has made life much easier and enjoyable:laugh:
FC
Awww - yer making me blush! :blushing: And smile! LOL!!! :laugh:
Thank you FC! :drinker:0 -
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