Category: Portion Control

Stop Snacking to Lose Weight

stop snacking and lose weight S

As a crusader in the fight against snacking, here’s what you need to know: When you stop snacking, you will lose weight! People feel threatened when I recommend cutting snacks out of their diet. When I started talking about it, I was not prepared for the criticism. It’s as if eating between meals is what is keeping us alive. People are afraid of feeling deprived, (or depriving their kids). But even “healthy snacks” are training our brains to need food 24/7. Our guts never get a break. If there was one pivotal thing that has made my weight loss experience […]

4 Portion Control Plates That Get Results

4

Whether your goal is weight loss, better health, or disease management, portion control plates can impact behavior change and help you see results. We all have great intentions to eat better, eat less, and control our portions. But when it’s meal time and we’re famished, anything on our plate if fair game! Bread? Give me 3. Cheese? Drown my pasta with it please! All of that changed when I started using portion control plates. Studies show, if you double the amount of food on your plate, you will unknowingly eat 35% more food than if you had a modest portion. […]

10 Kitchen Hacks to Stop Overeating

10 kitchen hacks to stop overeating 1

Simple changes in your own kitchen can support your desire to eat healthier, stop overeating and give you that feeling of control once again! It’s one thing to KNOW you’ve eaten more food than you should, but our modern food culture has set us up to not even notice when we’ve overeaten, until we gain weight or get sick! The mindless eating phenomenon was made popular by the researcher and author Brian Wansink, Ph.D with his research at Cornell University. This is the idea that you are overeating without even noticing or being conscious of it. While I know some […]

42 Reasons You Overeat

4

If you’ve ever reflected on your day and wondered why you ate so much, this list of reasons might give you some insight. The amount of food eaten to be considered “overeating” is different for every one. You can overeat anytime that you consume more food that your body needs to thrive. I began a series on Instagram that explored some subtle ways we overeat, such as a the calories in a little extra peanut butter… the portion size difference of extra granola…. or even the calories of just 3 chocolate covered cinnamon bears! Sometimes, we don’t even realize we […]

7 Portion Control Handouts to Put on Your Fridge

list of portion control handouts 7

If you need a reminder to stick with your portion control plan, check out these portion control handouts! Our busy, distracted lives makes it difficult to pay attention to our food. Worse, it makes it difficult to pay attention to the amount of food we are consuming, especially when we are multi-tasking. Having reminders, like portion control handouts taped to your fridge can help you be more mindful of your meals and not consistently overeat. The Ultimate Guide to Portion Control states, “Controlling your portions could be your answer to losing weight”. Below are 7 printables or handouts that you […]

The Non-Diet Approach to Healthy Weight For Kids

T

How to set eating boundaries to help kids be their healthiest weight. The first thing parents want to talk to me about is their concern for their kids weight. They want advice on setting food boundaries with their kids, without making their kids feel bad about their weight, putting them on a diet, or triggering an eating disorder. I get it! I know as parents you want your kids to have the best opportunities and the brightest future. And while parents don’t want to talk about how their kids weight might affect those opportunities, so many of you are thinking […]

34 Portion Control Tips for Real Life

portion control tips for real life. great ideas to serving sizes 3

These portion control strategies can help you when you are attempting to lose weight with simple portion control, or you just want to stop overeating. When it comes to portion control tips or strategies, many experts have great ideas, but are they realistic? Do their tips and strategies for portion control help when there is a container of ice cream in your freezer, and you can’t stop thinking about having another bowl? I’ve been having and listening to conversations of people who struggle with overeating and portion control, and have found these tips and strategies that have worked for one […]

Ultimate Guide to Portion Control

THE ULTIMATE GUIDE TO PORTION CONTROL AND WEIGHT LOSS U

What you should know about portion control and how to make it work for weight loss. You’ve probably come to the conclusion that controlling your portions could be the answer to losing weight. I can tell you, it most definitely is the answer! If you’ve ever eaten more than one bowl of cereal, dished yourself up a pint of ice cream, or put your hand multiple times into a bag of chips, you probably know why you aren’t losing weight. The portion control approach to weight loss just makes sense! As human beings, we should be able to eat a […]

My Weight Loss Manifesto

weight loss manifesto M

A manifesto is a public declaration of intentions, motives, and views. (wikipedia) This is my personal declaration of intentions, motives and views in relation to my weight loss journey. I love science, but for this article, I’m throwing science out the window and simply writing what has worked for me, how I have been able to lose weight in the past, and what my plans are for the future. Rather than an article, this is going to be my innermost thoughts and ideas about my own struggles over portion control. I need to have on record what is working right […]