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How do you....

train yourself to eat the correct portion size and make it a habit? I'm getting a lot better at eating less, but still eat more than a should. I feel like I'm eating as if I won't ever be able to eat certain foods again or I think that I won't be full. I've lost 10 pounds thus far (although it's be a slow loss), but still have about 15 more pounds to go. I know if I am able to get into the habit of portion sizes, I can easily cut a couple hundred calories per day and get this weight off. Furthermore, I understand why I eat-- it's because it's one thing in life that gives me pleasure, and I haven't been able to find something else to replace it. Thanks for any input.

Sun. Feb 17, 12:40am

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try eating your meals on a small sandwich plate.

Sunday, February 17, 2008, 4:03 AM

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I agree, switching to a smaller plate helps. If you don't see plate, then your mind thinks there's more food there.

One other thing I've noticed is that no matter the amount of food put on my plate, if it's there, then it's eaten. So make sure that when you put your food on your plate, that it's the correct portion in the first place, and put your other food away. If you want more, then it's not automatically there for you to get and takes a bit of work.

I've also found that drinking a lot of water before and during a meal helps me feel full immensely. Pay attention to how your stomach feels as you're eating, and remind yourself that you're not starving - you're still eating enough food - and repeat, repeat, repeat!

Congrats on losing the 10 pounds! Slow and steady wins the race.

Sunday, February 17, 2008, 5:43 AM

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I agree with both PPs, and I have one tip to add. Don't do anything else while you eat...no watching TV, no reading, etc. Focus on eating and be conscious of what you're putting into your body. This helps with paying attention to your stomach, as previously mentioned, and it helps keep your head from wanting more because you aren't eating mindlessly.

Sunday, February 17, 2008, 8:14 AM

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ALL great tips!!! And good for you OP - you're almost halfway there!

Sunday, February 17, 2008, 8:40 AM

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Congrats on the weight loss! That's great. I think all the tips above are great but I'll add these two.

1. Measure your food for a while. Use a scale for your meat servings and measuring cups for your processed carbs and measuring spoons for salad dressings/oils. Soon you'll be able to eyeball it without measuring. 3 oz of meat and 1/2 a cup of brown rice is not a lot so measuring and putting it on smaller plates will really help.

2. Increase the intensity and/or duration of your exercise. Mix up your workout plan and the weight will start coming off again.

Good luck.

Sunday, February 17, 2008, 12:31 PM

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I agree completely on using the smaller plate. I have done that since the beginning and it really helps.
Another thing I do is make only enough for two portions. There are two of us eating.
If there isn't any more to have then you can't have too much.
My portion sizes are larger than they should be I am sure but I go by calories. So I am not too worried about it.
What I do is fill the majority of my meal wth veggies.
I have come to love vegetables using various different ways of preparing them.
And definately weigh your food. I have a digital scale and love it. I have been doing this for almost a year now and I still use my scale faithfully. Yes you can learn to eyeball it but it is too easy to just take a little more. But when you look at that number you can't say it isn't so.

If you find you are getting hungry sooner than you think or you just eat out of boredom find a hobby of some sort to keep you busy. It makes all the difference for me. Keep your hands busy so you can't feed yourself.

Congratulations on your loss and just keep at it. You will get there.

Sunday, February 17, 2008, 3:27 PM

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Awesome tips everyone (and thank you for your positivity)! I think I'd have to add them to my dieting repertoire.

Another quick tip for the OP (and anyone else) that helps me is if I have a small side salad with oil and vinegar with my meal...definitely cuts down on the calories.

Also, include daily mini-exercise rituals like taking the stairs at work or taking an afternoon walk with your lunch. Great way to get a breather and burn some calories along the way.


Sunday, February 17, 2008, 4:17 PM

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These two things keep me right nearly all of the time. The only times they don't work is when there's an emotional urge to keep eating.

1) Never wait until you feel significantly hungry. Never.

2) Eat a self-contained part of your meal (salad, piece of fruit, whatever) 15 minutes before you sit down for the bulk of your meal. That way you will feel satisfied when you finish the meal.

3) Eat a mint or brush your teeth as soon as you're done with the food you planned to eat. Mint spoils the flavor of pretty much anything you'd reach for, for about 15 minutes afterwards, by which time you'll be feeling satisfied.

Sunday, February 17, 2008, 5:07 PM

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Something that really helps me is to eat one dish meals.

I remember reading that the more different options you have to eat at one sitting, the more you will eat. Sort of like when you feel stuffed and couldn't possibly take another bite of dinner you can still find room for dessert because it's something different. If you make your meal into one dish you'll feel "done" with it sooner.

For example: if I was going to have chicken with brown rice and steamed vegetables for dinner I would cut the chicken into small pieces and mix it all together. I'll eat less of them combined than I would if I was eating them seperately.

It might not work for everyone but it sure works for me! Great job on the weight loss so far and thanks everyone for all these good tips. :)

Sunday, February 17, 2008, 5:36 PM

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First of all, make sure you are seated & eating mindfully, slowly, taking small bites, chewing everything in between & putting your utensils down after every bite. What diet are you working w/?? I used "The Beck Diet Solution" to help me, loved it.

Sunday, February 17, 2008, 6:23 PM

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Thanks so much for everyone's input! I like the small plate suggestions because I've noticed when I've done that before, that I felt fuller and ate less on those plates. I think for now on I'll place my dinner meals on those small plates and use a second small plate for my vegetables.

Monday, February 18, 2008, 10:43 AM

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I agree with the previous advice, but especially the measuring and counting! The first thing I do is look at the nutrition information. If it says 15 crackers in a serving, then I count 15 out, put them in a bowl and put the box back. If it says there are 4 servings in a box, then I make sure there are 4 servings when I make it. It does become second nature, just like counting calories. There are a lot of foods that make it easier to eat one serving - pre-sliced cheese, snack packs, etc.

Monday, February 18, 2008, 4:39 PM

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