Portion Control

When approaching long-term maintenance of your weight and your health, one of the things to consider is the purpose of the food you are eating. Many people see food as something only to be approached from a nutrition perspective, or worse, as an enemy to the figures they are trying to maintain. Our approach to food is that it's purpose is multi-faceted. For the sake of simplicity, we'll break it down into just two categories: 1. Food eaten for the purpose of nutrition 2. Food eaten for the purpose of experience and enjoyment. Both serve important purposes and need to be considered as we develop an approach to a healthy balance. By focusing on portion control, not just the quantity that we eat in any given setting, but also the frequency at which we choose to consume certain foods and portions, we can free ourselves of the shame and guilt that accompanies mindless over-indulgence in ways that don't serve us. Here are a few tips for approaching portion control in simple and reasonable steps: 1. Be more mindful of your body's own cues. Learn to stop when satisfied, not when full. Recognize that it takes your brain 20 minutes after your stomach fills to recognize that it's full! So slow down, enjoy the experience, and commit to wait 20 minutes before filling a second plate to make sure you actually want it. 2. Because research shows that seeing more leads to eating more, reduce the size of your plates and glasses and commit to eat only what's on your plate at any given meal. Then leave the food in the kitchen and off the table, breaking the natural compulsion to reach for more of what's in front of you. 3. Make small commitments that make a big difference. Wait until you are sitting to eat. Choose to only eat at the table, not in the car, on the couch, or in bed. Package up leftovers before you eat dinner. Small steps can lead to huge changes, not just in your habits, but your weight and health as well. If you'd like to learn more, or join our Lifestyle Education Series, email me at emily@shillmed.com