Take Control (Of Your Portions)

So you’re taking the Just 10 Challenge to save your life and to get the most and the best out of your life, Great! Now you’re all set, right? Hold on there hot-foot! Before taking your newly- committed self to the office, business lunch, or family meal get the skinny on controlling your portions, because doing so will help you to reach your weight loss goals for good. So here are my tips to help you curb your overactive appetite and to eyeball your food portions:

So you’re taking the Just 10 Challenge to save your life and to get the most and the best out of your life, Great! Now you’re all set, right? Hold on there hot-foot! Before taking your newly- committed self to the office, business lunch, or family meal get the skinny on controlling your portions, because doing so will help you to reach your weight loss goals for good. So here are my tips to help you curb your overactive appetite and to eyeball your food portions:

  1. Slow Down! Take a breath between bites - it takes 20 minutes for your brain to register fullness.
  2. Fill-up on water before eating (just 1 glass can curb a veracious appetite).
  3. Plan ahead: cook more and control what you eat.
  4. Get back to “Grandma’s” advice and “Eat your roughage!” Leafy green veggies contain lots of fiber which curbs appetite.
  5. Eat more beans for protein and soluble fiber which also protects against heart disease.
  6. Design your meals with three-fourths colorful veggies and fruit and complete the final quarter with 4-6 ounces of lean protein and a serving or half-serving of whole grains.

Know your portions when you see them! Here’s how:


  1. Brown rice, other whole grains, and  mashed potatoes should look like half of a baseball.
  2. A whole-grain muffin should like a tennis ball, that’s all.
  3. A serving of fruit juice – think small cup of yogurt.
  4. Fish, chicken, and lean red meats that are 2-3 ounces should resemble a deck of cards.
  5. A serving of raw almonds is 22 nuts but to “eye-proximate” a handful or serving of nuts in general, think about what 1 and a half golf balls look like. That’s your mark.
  6. A serving of potato chips (because I know you’ll eat them at some point)  an ounce (which equals 1 serving) looks like a half of grapefruit. You’ve got to admit though, a half of ruby red grapefruit, sweet and juicy gives a much bigger bang for your nutrition buck.
  7. A serving of low-fat vanilla ice cream (because I know you’re going to eat ice cream too) should look like a half of a orange.
  8. A one-ounce serving of cheese looks like a pair of dice.
  9. Vegetable serving sizes vary slightly but not much. A serving of raw leafy veggies is 1 cup while a serving of cooked vegetables is half a cup, not the full plate typically served in many restaurants.

Bon Appetite! I’m rootin’ for ‘ya! Together we can do this!

Q: I end up overeating because it makes me feel better and I never really get full. I'd like to lose weight but this makes it hard. Any suggestions?

A: Being persistently hungry can cause big trouble. So can overeating for comfort/pleasure. These two behaviors, say researchers from Baylor University's Children's Nutrition Research Center, are controlled deep within your brain by serotonin-producing neurons, but operate separately from each other — one in the hypothalamus, the other in the midbrain. They both can, however, end up fueling poor nutritional choices and obesity.

Eating for Hunger

When hunger is your motive for eating, the question is: "Does your body know when you've had enough?" Well, if you are overweight, obese or have diabetes you may develop leptin resistance and your "I am full" hormone, leptin, can't do its job. The hormone's signal to your hypothalamus is dampened, and you keep eating.

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