pbans wrote:This is some information from a support group meeting tonight.....seems to fit right in to the topic at hand:
Strategy #1: Think 20 percent more or less
• Dish out 20% less than you think you might need, you probably won’t miss it
• Eat until you are 80% full
• For fruits and vegetables think 20% more.
Strategy #2: See all that you eat
• Pre-plate your food; don’t eat directly out of a package. Put your snack in a dish and leave the kitchen.
• See it while you are eating it. Keep reminders of your food. Glasses, wine bottles, bones, ect. Will remind you how much you have eaten.
Strategy #3 Be your own tablescaper
• Mini-size bowls and boxes, repackage jumbo size food into smaller containers
• Become an illusionist-make smaller portions look bigger by serving them on smaller plates.
• Beware of the double danger of leftovers. If you have them it means you made too much of the original meal and the more leftovers you bring out of the frig, the more you will eat.
Strategy #4 Make Overeating a Hassle, Not a Habit
• Leave serving dishes in the kitchen so you have to get up to get seconds. It gives you time to ask yourself, ‘Am I Hungry?’
• De-conveinience tempting foods. Put them in a high cupboard that you have to stand on a chair to reach. Reseal them, wrap them, and put them back in the frig or freezer.
• Snack only at the table and on a clean plate. This makes it less convenience to serve and clean up.
Strategy #5 Create Distraction Free Eating Scripts
• Rescript our diet danger zones-trying different things/different habits
• Distract yourself before you snack—eat in one room only
• Serve yourself before you start
Strategy #6 Create Expectations that make you a better cook.
o We taste what we expect to taste
o Tell them what is for dinner any two words “home-style pasta”, “Cajun chicken”
o Fix the atmosphere when you fix the food—soft lights, soft music, nice table cloth
Strategy #7 Make Comfort Foods More Comforting
o Don’t deprive yourself—one reasons traditional diets fail is that they deprive us of the food and lifestyle we enjoy. Eat comfort food in small amounts.
o Rewire your comfort foods—if they consist mostly of the four c’s-cake, cookie, candies, chips, substitute for other more healthy versions
Strategy #8: Crown yourself the official gatekeeper
o Be a good marketer-food should be neither a punishment nor a reward.
o Offer variety-try new things
o Use the half plate rule—half of the meal needs to be veggies
o Make serving sizes official.-package servings individually and put them away. Don’t leave them out on the counter where others will see them and snack.
Strategy #9 Portion Size me
o Think small and super-share—toss out what isn’t good and what you won’t eat.
FANTASTIC!!! CONGRATULATIONS!!!carolinagirl wrote:Woo HOOO! I just had to come back and post this.... I just dropped FIVE pounds since yesterday... I've got one of those digital scales that tells you how much hydrated you are and your body fat index as well....
I couldn't believe it. It also erases your previous weight depending on how much you save, and this is the lowest weight saved. That means the least I've weighed since the end of January.
I guess I just got caught up from the six miles I walked on Saturday. We ate a LOT of food with family beginning at IHOP after the walk, then ribs at brother's, then Queen Anne's Revenge seafood restaurant on Sunday, so I stayed the same weight.
I'm thinking muscles I built early in the week started burning fat. Or I could give the credit to this thread. I DID eat just a salad for dinner last night (after splurging on pastries and cake at a get together yesterday aft.)
I just went and put on jeans I haven't worn since maybe November. AWESOME!!!
Ukulady wrote:A forum for those of us that want to lose weight and live an active and healthy lifestyle. A place to report in daily, weekly or hourly, whatever you need to stay on track. A place for encouagement without critisism, and friendly help without judgement. Sort of a MSC for those of us that want to get fit and feel better. Anyone can start the thread each day. Since I'm on the west coast, I will probably be posting later than a lot of you. Please remember to call it FAT CLUB and list the date in the title every morning. Thank you.
I will be reporting in daily, my diet (everything I eat) and my daily exercise.
Weekly, I will be reporting in my weight.
Monthly, I will be reporting in my measurements.
My name is Sally. I am married to Mike and we have 4 kids, 3 still at home. I am lucky enough to stay at home and do odd jobs here and there so I can buy Jimmy tickets and more ukuleles. I play ukulele for fun....7 days a week. I belong to a few ukulele groups. I have LOTS of enthusiasm for whatever I happen to be passionate about. My friends that know me best would say I'm the funniest person I know.
I joined Curves one year ago. I have lost 25 pounds. I want to lose 33 more. I currently weigh 183 pounds and am 5 foot 6 inches and I'm 47 years old. I will report my measurements next time they measure me at the gym.
Okay kids, I bared my soul.....who's gonna join me?
Ukulady wrote:Actually, considering my day, I did okay. This morning had a performance at a senior center complete with cookies, and this evening went to a uke jam complete with cookies and cake. Was good at both gigs, passed on the cookies, cake and just drank a diet 7up tonight. Didn't work out or walk but I'll be back at the gym in the AM. Hope everyone is still positive. It sounds like you're all doing great.
Today's food intake for Thursday, 4/10
B-fast-1 egg scrambled w/tomatoes, spinach, feta & 1/2 english muffin & coffee.
Lunch-2 vegie, chicken & cheese soft tacos & water.
Snacks-bowl of steamed string beans, 2 handfuls nuts, diet 7up.
Dinner-green salad w/oil & vinegar, baked sweet potato, 3oz grilled tri-tip & water.
Bed-hot tea & 2 squares dark chocolate.
pbans wrote:I'm down a total of 21 this morning.....wearing jeans I haven't worn in a long time!
Been 100% faithful to my food plan so far......it's supposed to be 75 degrees this weekend and I know I'm sure gonna miss having a cold beer....
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