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Portion control is an absolute revelation....how did I get to my age before learning it?(13 Posts)
I've always been underweight. I could eat whatever I wanted and not put on weight. Tested for Marfans, thyroid, etc. My mother was always morbidly obese. My father was skinny but put on weight over the last 15 years and is now overweight/obese.
Then I had the children and suddenly, at 36, what I eat does change my figure. So, having put on 16kg over the last two years (still in the 'healthy range' but very clear excess over the abdominal area - folds, bulges and love handles) and with my size 10 uniform stretching at the seams, I decided to overhaul my diet.
I've lost 2.2kg so far. DH, who is overweight, has lost at least 3kg. But the revelation has been portion control. My family would always pile up the carbs. Huge mounds of mashed potatoes. When I was younger, a stew would come with mash and dumplings. I cut that (as they have) when I lived alone with DH.
Today, I did the (previously) unthinkable: having calculated the calories for a 9oz steak that DH had bought, I realised that I didn't need that much meat and DH suggested that we share it. I've divided it 5oz for him (men use more calories - I didn't ever equate that knowledge with the fact that I, as a woman, need less) and 4oz for me. That means we have a spare steak for another meal. I've cut the sweet potatoes, then saw that we had more than we needed - so I've put some in the fridge.
It sounds so stupid, written down, but I honestly have never even thought about doing that before.
I know exactly what you mean. This sort of stuff was a revelation for me too!
Bit I've always been over weight, sounds like you have had different issues
I think my parents always tried to feed me up in the hope I would put on weight. The school dinner ladies gave me seconds because they thought I wasn't being fed at home. I was more than happy because I loved food!
It was quite a shock to find that suddenly what I eat does make a difference.
The supposed correct portions don't fill me. At all.
Oh yes I'm with you op
At home we'd have lasagne garlic bread and veg
Now I've realised garlic bread is double carbing
My parents have buttered bread with every meal
Brilliant, this along with mindful eating and waiting for 20 mins after a meal before deciding if you really need more are all great tactics to help reduce weight.
Today I had 1050 calories. My allowance is 1200 so I felt a bit cheated and started thinking of how I could use my 150 calories. Then I realised that I am actually satisfied. I'm not hungry. So why try and fill a hole that doesn't exist?
I have a great couple of cookbooks from the 30s. Bear in mind that people took more exercise then, no cars to do the shopping or take the children to school, everything on foot, unless you took the bus to work. And few automatic helps, eh hovers or washing machines. It recommends 6oz of protein in a meal, the main meal, for a man and 4 for a woman or child.
I find that really helpful.
I also try to limit the numbers of really carby carbs, IYSWIM, I don't worry about eg carrots but I do avoid having bread and potatoes together.
ScarletForYa you could try dropping portion size really slowly. The stomach is a muscle and it will shrink as it is filled less. I feel quite full now, having had 4oz steak, 55g sweet potato and 72g peas, followed by 250g Greek yoghurt with 50g blueberries (made into a sauce with 1tsp sugar and 1tbsp water). A few weeks ago I would have had 150-175g sweet potato, a 9oz steak, probably 125g peas plus a melt in a middle chocolate pudding which has 570 calories alone! Even two weeks ago I felt cheated when I had 125g sweet potato.
I am generally trying to go for more variety, more of lower calorie foods (such as black cabbage) and less of high calorie foods. I've discovered that (reduced gradually) Greek yoghurt tastes just as good with 5g golden syrup as it did with 20g golden syrup. 2g granulated sugar makes blueberries just as sweet as the 15-20g I would normally have used.
ScarletYa I know exactly what you mean! I have no off switch where food is concerned.
I have given up thinking I need to be "full" and am trying to train myself just to concentrate on whether I actually still feel hungry. That helps a little. Also drinking a big glass of water before a meal.
I did a diet once where I ate normally but cut the sweet treats. In the evening, cooked myself a meal, ate half, and had the rest the next day!
I was single a the time, it worked a treat,
portion control plates! just wish these were cheaper
Can't justify purchasing but I am getting rid of our huge restaurant plates the size of dutsbin lids and getting smaller plates for DP and I.
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