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what is your Portion Distortion Profile?
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What is your portion distortion profile:
Mon. May 3, 2:14pm
This is GREAT! So true. My husband eats 3 slices of pizza so I think I'll eat two and it's ok.
Monday, May 03, 2010, 2:30 PM
i am definitely a 3rd group person... eat super healthy now but larger portions than i should. lots of whole grain organic rice.. but uhh a serving size is 1/3 cup and that's over 90 calories!
or cereal. i've switched to better cereals (lower calorie) but i'm amazed at how small a cup is. So now i eat in a smaller bowl to make sure I'm only eating a cup, and I try to eat lower calorie cereals.
portion size will trick you!!
Monday, May 03, 2010, 4:37 PM
Mindless Eating by Brian Wassink
A REALLY great book that talks about how easy it is to fool ourselves into truly believing we eat less than we do (and simple changes to make to painlessly eat less...a fun read.)
I had a friend who was number 1- simply had no clue b/c in her life had never kept track of what she ate or thought of portion size. When she decided she wanted to lose weight and figured out portions - her weight fell off. I hate her ;)
I'm none of the above. I know portions all too well. I'm a chronic "I'll start tomorrow" person!!
Monday, May 03, 2010, 7:23 PM
I would say in the past a 4. i would exercise a lot and eat a big plate of spaghetti and wonder why the scale wouldn't move.
Tuesday, May 04, 2010, 1:29 AM
What about following Eat to Live?
I'm a total Joel Fuhrman convert. I eat 100% vegan, very little oil, lots of beans and greens. He says I can eat all I want of fresh fruits, veggies, and legumes, so I do. I lost 30 pounds from last May to October, and since then I've bounced up about 5 pounds and held steady around 130. I exercise every day. I'd like to be done with that five pound re-gain, but I'm at war with myself over what I feel like I have "permission" to eat, and reducing even my beans and greens portion size, or reducing the number of fresh fruits I eat every day, or eliminating that one bowl of oatmeal in the morning, or cutting out the raisins and dates I enjoy as a snack. thoughts?
Tuesday, May 04, 2010, 7:03 AM
this is a great video! thank you for taking the time to make it!
I think alot of people underestimate portions.. I actually figured this out the other day that I was doing the same thing..
I was eating cottage cheese supposedly a healthier food. nuts as well. many foods like brown rice.. I eat very little processed foods so I would probably fall into category 3, but life has had many changes so I would have to say category 2 suits me as well.
eating healthier foods does not justify me being able to eat as MUCH as I want.. unless its low calorie fruits and veggies... grains and more complex carbs such as brown rice, quinoa, sweet potato still have to be eaten in moderation..
MODERATION is key for me. just because the food is healthy and not processed you still have to eat sensibly.
calories in vs calories out. a calorie is a calorie it doesn't matter IF its a healthy food OR processed food. so the best thing I can say is go back to basics. if your having trouble releasing weight .. get out those measuring cups and food scale and get a handle on what a real portion size is..
for me my problem is cereal.. a portion of cereal is 3/4 cup to a cup of cereal.. not a bowl which probably has like 3 serving sizes and I wonder why my weight is not coming off the way I think it should be.
I put some cottage cheese on my plate the other day estimating that I was eating a 1/2 cup.. than I did a experiment and measured the portion I had just put on my plate it was actually 3/4 cup. I had distorted my portion by a 1/4 cup.. THAT 1/4 cup makes a difference if you do that with other foods throughout your day.. your taking in way more calories than you originally thought you were.
so I am going to start paying attention to portions here is a,link of distorting portions that was insightful and eye opening..
sorry for such rambling..
Tuesday, May 04, 2010, 8:08 AM
7:03.. I would never cut down the portions on your greens.. they give me energy.. I need to eat more! thanks for the reminder..
as far as veg .. if raw or cooked properly I consider them free foods like DR F says raw foods I can eat unlimited. .. the things you do have to watch are your grains, nuts seeds, dates are definately eat in moderation food.. 1 cup of oats is fine , but watch what you put on your oats. beans are good for fiber and keeping you full, but they still have to be portioned out or I can hold onto weight if I eat to many.
as far as fruits.. stick to your citrus, apples, berries.. the things I try to eat in moderation are bananas, pineapples. ones higher in sugar...
my problem now for medical reasons my whole diet has changed and I dontt get to eat all my salads, nuts, beans and such. so I am learning to eat more processed foods and still release weight. its a challenge but its doable, but for you stick to your raw vegetables and cooked veggies.. eat your fruits , but stick to the lower glycemic types, beans measure out your portions and grains make sure your portions are accurate. watch the nuts .. including PB.. no more than 1 oz of nuts if you have pb.. consider that your nut allotment for the day. get out that scale and measuring cups and I am sure things will balance out..
just my thoughts... good luck!!
Tuesday, May 04, 2010, 8:19 AM
missing a category or two
It is a great video, but I don't think you can fit the whole world into those 4 cagetories. Myself, I eat based on hunger level ... a portion is what fills me up for 3 to 4 hours without overeating. The problem is that being pre-menopausal, the hormones are messing up my sense of hunger...and some days I find myself feeling large-portion hungry and other days not much appetite at all. I was gaining out of control for a while (staying under 1700 calories per day) until I discovered an important trick: eat slower. You seem to fill up more on a given portion if you eat it slower and drink water between bites. But for me, portion size is based more on hunger level than on things like ignorance, exercise, life changes, etc. Maybe the video needs a 5th category?
Tuesday, May 04, 2010, 11:14 AM
I think you still would fit into lifestyle changes... you say you are postmenepausal, and that *change* has caused your portion sizes to vary.
I do however believe that there should be another category... one for people like myself who know what a portion is but over eat due to lifetime binging problems.
Tuesday, May 04, 2010, 3:37 PM
Interesting video. I certainly compare myself to my husband (who weighs 325 lb) and eat less, so I'm good, right? Also, I eat mostly healthy foods -- fresh salads, lots of fresh and cooked veggies, so that's OK, right? Well, maybe not when I put on lots of salad dressing over the very generous portion of lettuce and gravy or dressing over the veggies....
You mean there is really a reason why I haven't lost the last 10-15 lbs. that I'd like to lose?!?!
Tuesday, May 04, 2010, 3:51 PM
I am #3!! I laughed out loud when I heard the vegan chocolate chip cookies. We get them for playdates all the time.
Wednesday, May 05, 2010, 8:59 AM
I am really guilty of all 4. I don't always realize how much I eat. I do try to use a smaller plate most of the time so I control the size of my portions better. I also think if I have less than my husband, I'm doing good. So not true. His portions are way too big and even if I eat a quarter of what he has I am still having too much. And this is what got me to where I swore I would never go. Now I eat mostly healthy food--very little processed and no fast food, but I simply eat more of it than I should. Justifying is something I am really good at. If I had a good work out, I will eat that cookie, or in the reverse, I ate that cookie so I will work out a little more (and then often don't do it).
As an interesting exercise, go to an antique mall. Look at the furniture--particularly the chairs--they are really small. Look at the clothes--the waist lines are incredibly small, like 18" or less,even! Then look at the dishes--dinner plates are about the size of our salad plates. No wonder we are bigger as a society now!!
This was a great article/video. I believe there is truth to the thought of your stomach shrinking and then not being so hungry. I am really going to work on the portions again. It is one of the things that I think really helped me to lose in the beginning of the PONR program.
Monday, May 10, 2010, 11:13 PM
I kinda agree w 11:14. I do partially eat for hunger, but also for low blood sugar impact most of the time. I'll have a loose carb:fat:protein ratio in mind. In terms then of portions, I don't care what a portion of cheese is, because that portion is only relative to the rest of what I'm eating.
I refuse to be the kind of person who measures everything out, and counts every calorie, as I don't think it's a healthy relationship with food or natural. Other people want to do it, that's they're call, but I find life too short to measure out everything I eat. (And I am one of those make almost everything from scratch, all natural, no commercially processed foods kind of eater.
Tuesday, May 11, 2010, 12:45 AM
*their, not they're, before everyone attacks my position on the basis of improper use of grammar.
Tuesday, May 11, 2010, 12:46 AM
This is so true. I think one of the hardest things to come to terms with is admitting to how big the portions were that I was eating. Really 3 oz of chicken for example, that's about half the size of a chicken breast and I would regularly eat at least a whole chicken breast, if not two and think - wow, I was great - I just ate chicken, not realizing how large a portion it was. The video is a great way to put portion control into context and understand its importance.
Also to train myself and put into practice to have the largest portion of my plate be fresh or steamed veggies instead of a starch or protein. Still can have them but in much smaller portions that I was having. I'm finding the veggies really do help me with hunger control and quite frankly, I just feel better now.
Keep up the great tips!
Wednesday, May 26, 2010, 11:44 AM
I am a little bit of each. I eat way less than my husband, and feel good about it, and I changed to all natural whole foods, but need to eat smaller portions. I have been feeling too full, and now I know why...I am going to weigh and measure for awhile. That is something that I used to do, when I was maintaining a slim weight.
Wednesday, July 07, 2010, 9:12 AM
wow I just realized this was posted in May and I am just getting around to posting...so I am group 2 I was not necessarily the eat what I wanted b/f becoming a mommy but I just had a completly differnt lifestyle I was a competitive triathlete and marathoner and then became a mom 2 years ago and discovered guilt not wanting to leave my child as I felt Like a bad mom..I am so getting better with this as I have discovered how much importance there is in "me time" I am not at goal weight yet but just wanted tos ay I enjoyed this video and saw a piece of me in it...
Wednesday, July 07, 2010, 10:12 AM
I'm a three. I just graduated from college and am at my first job. IN college, I ran competitively and often and weight lifted, and now I am running for fun. My portion size is what I used to eat when I was running and lifting alot more.
Sunday, July 11, 2010, 7:34 AM
Eating too much healthy food
I eat a very healthy diet, no processed foods. I also fell into the idea that if I was eating fruits, vegetables, whole grains and legumes with little nuts, seeds I could eat all I wanted.
I'm here to say, it's not true. I am a very, very small person and I have to watch my portions carefully, even too large of a salad will tip the scale the next morning. I just love fruits and enjoy vegetable soups and tend to eat until over stuffed if it tastes good and I believe I can because it's 'healthy'
I think these last 5 pounds I am trying to lose are all about portion control. It's definitely a tough one.
Thursday, September 09, 2010, 11:15 AM
so is it talking about the amount of food? meaning even if am eating fruits and veggies and not loosing weight its because of the portion size? eating small amounts??
Thursday, September 23, 2010, 5:38 AM
i agree with u, bcuz i have the same thing going with u ,, must watch our portion!
Thursday, September 23, 2010, 5:40 AM
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