Portion Control… 5 Wicked Little Tricks
As we age, a decrease in our physical abilities leads to a decrease in our metabolic rate (amount of energy used in a given period), which in turn contributes to weight gain. The physiological changes that accompany increasing age affect the body’s composition and cardiopulmonary (heart and lung) function, thus reducing our ability to work and exercise and lose weight. Genetics, muscle mass, gender, calorie consumption versus expenditure, and lifestyle are all factors in weight gain.
More on why we gain weight as we age
While a lot of factors are at play here, today I’m concentrating on portion control. Here’s my top 5 ways to control what I eat!
1. Eat every three hours. And obviously they have to be things that are good for you. At around 11 a.m, I choose a banana and four whole wheat crackers with a bit of sugarless peanut butter. That keeps me full until about 1:30, when I stop for lunch. And oh yes… I have a bottle of water sitting on my desk all day long. My goal is to refill the bottle three times before the day is over.
2. Switch to a smaller size plate. If the plate is smaller, chances are pretty good that you will put less food on it without even noticing.
3. Try to include a healthy salad with each meal. I don’t know why, but I eat less if I have a salad first. And try to use spinach leaves instead of ice berg lettuce. It has to be about the easiest way to swallow spinach that I know of. And spinach is a definite beauty food.
4. If you are at a restaurant and we all know the portions they give you… eat half and bring the rest home. That means you have another meal without any of the work!
5. About dessert. This is especially difficult if you are at a fancy restaurant and everyone is enjoying a decadent dessert. No, I’m not going to tell you to order one. Simply do as I do. Order coffee and then take a bite of whatever your significant other ordered. For some reason eating someone elses dessert tastes so much better with none of the guilt.
Tags: calorie_consumption, decadent_dessert, metabolic_rate, portion_control, spinach, weight_gainPOSTED IN: 30's Plus, Gorgeous Body, That's Life
2 opinions for Portion Control… 5 Wicked Little Tricks
Kat
Feb 3, 2006 at 10:09 am
More great advice. Although as long as I eat reasonably well at home, I tend to let myself go a little crazy at restaurants.
kim
Feb 7, 2006 at 11:19 am
Here’s a neat trick: next time you are at the supermarket…get a bag of baby spinach…nuke the bag for about 1.5-2 mins…
Arrange the spinach on a plate, salt, pepper, extra virgin olive oil and a squirt of lemon.
A great afternoon lunch.
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