Here are some strategies I share with my clients.
Divide crackers, nuts, chips, candies and other foods into appropriate portions and put them in individual baggies. Now store all of the baggies in the original container. Need some crackers for lunch or snack? Grab a snack bag from the box without thought to the proper portion.
No digging your hand into a bag of chips or a box of cookies. No nibbling off someone else’s plate. If you want to eat it, put it on your own dish. Sit down and enjoy.
Ice cream, pudding and other spoonable treats last longer when you eat them with a baby spoon or espresso spoon.
Before eating more calorie-dense foods, eat a serving of nonstarchy vegetables, a salad or brothy soup.
Weigh and measure everything you eat and drink for five days. Next fill your bowls, cups and glasses with water. Pour the water into measuring cups, so you can learn just how much food your dishes hold.
Most people looking to rein in calories and manage weight will need to employ several portion control techniques as well as other healthful lifestyle strategies. Consider keeping a food journal, boosting your exercise, getting to bed on time, trading full-fat dairy for low-fat dairy, avoiding fatty meats and limiting added sugars. Feel free to swap some of those sugars for sucralose and similar products.
Managing weight is hard. Draw on your creativity, patience and toolbox of skills and strategies. Be consistent and your hard work will pay off.
Jill Weisenberger, MS, RDN, CDE, FAND has worked as both a nutrition counselor and a diabetes educator in the hospital and research settings, and now in private practice in Newport News, VA. Jill is the author of Diabetes Weight Loss – Week by Week and two upcoming books, The Overworked Person’s Guide to Better Nutrition and 21 Things You Need to Know about Diabetes and Your Heart. She is a member of the Academy of Nutrition and Dietetics, the American Association of Diabetes Educators and the American Diabetes Association. Jill is a paid contributor to Sucralose.org. Follow Jill on Twitter @NutritionJill and find more at www.JillWeisenberger.com.