#1 Cut Your Portions in Half on everything but Vegetables Summary

 

#1 Cut your Portions in half on everything but vegetables

 

I PROMISE YOU THAT SUMMER WITH AOYS WILL Bring you excellent content and you will walk away with tools to create the healthy lifestyle you are looking for.  

Our Mantra this week is: 

Eat to Live, Don’t live to eat. 

    

Our eating habits need help. Fast food, high-calorie desserts, sweet drinks, and more have filled us up — and out. Most adults and 1 in 3 children in the U.S. are overweight or obese.

We need to make small changes to see big results and #1 on the AOYS Power 13 is Cut your portions in half on everything except vegetables. 

Our portions have quadrupled since the 70’s supersized, big gulps, our plates don’t  even fit in cabinet built in the 50’s.  And because of this we have grown with those portions thinking that we need that much to be full.  But there is hope.  1st we have to recognize that it is OK to feel hungry.  It is actually a good thing.  

When I say cut your portions in half on everything but vegetables I mean that.  Last night we had fish filets I had a half of one.  I averaged 6 ounces of chicken breast I cut back to 3. If I have a starch it is ½ a cup instead of 1. NOW IT IS IMPORTANT THAT IF YOU ARE A PERSON WHO IS ALREADY EATING 3 OZ OF CHICKEN AND YOU KNOW THAT (In other words you are 100% weighing and measuring).   I am NOT Talking to you!  I do not want you to cut back to 1.5 oz of chocked but most of us have stepped away from GOOD measuring habits and are eyeballing. 

Shrink Your Plate to Lose Weight

You may have grown up being told to “clean your plate.” The problem is that dinner plates in homes — and restaurants — have gotten bigger. And so has the amount of food we put on them. If you clean your plate now, you’re probably overeating.

Set Out Salad Plates

To shrink your portions:

Eat from a smaller dish like a luncheon or salad plate.

Learn and serve the right-sized portion.

Don’t go back for seconds or keep extra food on the table to tempt you.

Store leftovers in single-serving containers for quick meals.

Buy individual servings of chips, popcorn, snacks or measure and bag smaller servings. 

Learn the foods that you tend to overeat and be diligent in your measurements.  

Eating Out? 4 Tips on Portion Size

Restaurants usually serve one person enough food for two or three. But you don’t have to eat it all. 

Order a half portion or something from the kid’s menu.

If you order a full-size entree, box up half of it before you start eating. 

Split a dish with a friend.  

Eat a healthy appetizer and soup or salad instead of an entrée.

What are your takeaways  this week?

What will your actionable commitment be this week related to this discussion?

 

Want to learn even more about how cutting my portions in half helped me lose 6 lbs in 9 days?

https://alwaysonyoursidecoaching.com/2021/05/24/i-lost-6-pounds-in-9-days-heres-how-aoys-power-13/

    

Next week is: #2 Move your Body for 30 minutes each day

  We will talk about how to do this within your day.  How do you make this easier for you? 

Not a member of our Support Groups?  Learn more here.  We have a few spots open!

https://alwaysonyoursidecoaching.com/weekly-support-groups/

 

Coach Paris 💜

Sally and Marlene 

I do not guarantee any weight loss or change in any medical conditions.  What I promise is to offer you support, guide you to make smart healthy choices and give you a safe place to learn, share and do the work. 

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