Hey Gorgeous -
So, I'm sure you've heard or read the words "Portion Control" on every weight release tip list from here to kingdom come. Makes sense - and it works! But if you're like me, you have no interest in counting calories and measuring food. Who has time for that in the midst of our multi-tasking lives? So, how can you get the benefits of weight release or weight management from "Portion Control" without those time consuming heady tasks? It's really all about getting into connection with what and how much is on your plate. You can become a Fit thru Faith Portion Pro with these 4 simple steps:
1) Plate Size
2) Visualize It (Power Plate)
3) Plate & Pre-portion
4) Eat Until Your 8/10's full
Before we break down our 3 key strategies, let's distinguish between a portion and a serving:
A portion, on the other hand, is your definition of a serving =). It's the amount of food that you or whoever is preparing your food puts on your plate or consumes from a bag or box at one time.
While servings have been relatively consistent over time, portions have grown widely out of control - thus the phrase "portion distortion."
So here are the 4 key yummy strategies:
#1 - PLATE SIZE
The size of the standard American dinner plate has grown from 8.5 inches in the 1960's to its current popular size of 12 inches. That's nearly a 50% increase!!! Think that may have some impact on the rapidly growing size of our portions, bellies and obesity related diseases =)?
And it certainly doesn't help that the processed and fast food industries have taken "super-sizing" to a whole new level, which is helping to super-size our Type 2 Diabetes epidemic.
A study out of Columbia University's Food and Brand Lab concluded that the average adult eats 91.7% of the food that we put on our plates. Simply put - the bigger your plate, the more you are likely to eat. In other words, plate size matters!
Your Action Step: Eat your meals on a salad plate or 9-10" plate OR - leave a 3" border around your 12" plates when you serve.
*Bonus Tip: When you eat out, get a to-go box in the beginning. If you trust the restaurant =) - have them box it up (leftovers!) and just plate a half portion so you aren't tempted to eat more during the meal.
#2 - VISUALIZE IT!
Once you have the right plate size, your Power Plate can work for you in the portion department as well. A Power Plate is 50% Veggies + 25% Protein + 25% Fiber (Whole Grains/Starchy Veggies). There are also some great handy dandy comparison charts using your hand and common items to help you eyeball portions. You'll become a Portion Pro in no time!
Your Action Step: Use your hand or other common items to launch you into Portion "Pro-dom" for those Power Plates.
#3 - PLATE & PRE-PORTION
This tip works best with snacks. Go BAGLESS! Plate your snacks so that you can see them and tell yourself "that's enough." Put the bag away and keep it moving. And be a snack snob! Only eat the ones that are perfect =). For travel - pre-portion your snacks (especially nuts) to stay mindful of how much you are eating.
Your Action Step: Commit to curing yourself of hand-mouth disease by plating your snacks and being a snack snob!
#4 - STOP BEFORE YOU'RE STUFFED
There is an Asian proverb that says "Eat until you're 8/10's full." Love it! Eating should be an enjoyable experience, so why end it badly by eating too much, feeling uncomfortable and piling more work on your digestive system.
Your Action Step: Slow down! Chew your food to a liquid (or close to it). Enjoy the experience! Give yourself 20 minutes so your body can register nearly fullness and stop before you're stuffed.
Being a Portion Pro is another tool for your Divinely Designed Healthy Life*Style Practice (2DLP) to live beautifully and boldly in your service size body - that size body where you can be of greatest service to God and to the world! Let's do this!
Commit to one action step above and take it for a spin until it becomes a habit - and change will come. COMMITMENT + CONSISTENCY = CHANGE!
And as always, let me know if there is any way I can serve you more! And love to hear your feedback and comments!
BLESSINGS & XO!
Charlie Jordan Brookins
Your Girlfriend in Whole Body Health
Founder, Fit thru Faith