The Little Book of Big Weight Loss by Bernadette Fisers

Author:Bernadette Fisers
Language: eng
Format: epub
Publisher: Touchstone

rule #16

. . . i keep to a normal portion size . . .

food portion sizes have gone up and up over the past few decades.

before you go back for more, give yourself twenty minutes to digest what you’ve eaten and decide if you’re still hungry.

in other words, wait. take a breather—you’re not going to starve in the next twenty minutes.

why?

The movie Super Size Me is a good example of out-of-control portions, particularly in fast foods. Not to mention the many other food-obsessed TV shows that celebrate the enormous portion sizes that have become almost commonplace in North America, Australia and the United Kingdom.

It’s easy to control your portion sizes at home—but when eating out, it’s tempting to consume everything you’ve been served, even after you’ve had enough. Stop when you feel satisfied, not full.

Remember, a piece of meat or fish should be the size of your palm, and the rest of the plate should be lots of veggies or salad. Follow it up with a piece of 80 percent dark chocolate or a small handful of nuts if you feel you need a little bit more.

It takes twenty minutes for the brain to get the signal from your stomach that you’re full—that’s a medical fact!

Try using a smaller plate; it will look like you’ve got a bigger portion. Plates have increased in size over the years, and the temptation is to fill the whole plate. Sounds dumb, but it actually works. Forget about set mealtimes; wait till you’re actually hungry to eat—simple but effective.

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