Portion control – refocus on the goal of weight loss
While it might not be easy to manage, weight loss following the holidays and special events can be achieved. Apply these “put it back in focus” ideas to help you reach a healthy weight.
While it might not be easy to manage weight loss right after the holidays or special events, Michigan State University Extension and the United States Department of Agriculture (USDA) recommend using some “put it back in focus” ideas to get you started again.
- Remove it from the house – share your favorite treat or snack with friends or colleagues. No need to be without your favorite snack or dessert, but this gives you the chance to enjoy a smaller portion, and then remove the temptation from your house. Consider other foods that will keep you on track and have them in sight, like a bowl of fresh apples and bananas. Or fix a nice plate of fresh veggies and store it on the top shelf of the refrigerator.
- Freeze it – portion out special foods and dessert and freeze them for later. It will remove the temptation of overindulging.
- Downsize the plate – you may have heard about this practice, and it can be a great way to watch reduce large portions. It is easier to stay in control when you fill a small plate full of your favorite portioned choices. Some like to have their veggies and salad on one small plate and putting protein and carbohydrates on another small plate. Follow the USDA Choose My Plate guidelines and make half of your plate fruits and vegetables, one-quarter grains and one-quarter protein.
- Eat breakfast – people who eat breakfast, particularly low calorie cereal tend to have a healthier body weight and consume more fiber, which helps you feel fuller for longer. Just be sure to follow portion controls by using a measuring tool, or using a bowl that you know holds a portioned amount.
- Try new recipes – eating the same things over again may not satisfy our palette and leave your body looking for more food. You can use familiar ingredients and have a new dish to serve your family. For a quick snack, try apple peanut butter granola bites.
- Wash and slice an apple, add a teaspoon of peanut butter to each slice and add some crumbles of low fat granola; or
- Use leftover roasted chicken for chicken salad served in lettuce cups. Add slices of avocado and slice carrot sticks.
These ideas will help you focus on positive behaviors you can achieve to gain control of your portions and to focus on new ideas to reach a manageable, healthy weight.