My Problem Is Portion Control

My client says "my problem is portion control. I just eat too much." Actually, I shudder when I hear this, because just the thought of controlling anything makes my skin crawl.  Control is a really tricky issue. Thinking you have to control yourself more kicks up resistance. Thinking you are out of control is terrifying.

It IS an important issue, since if you overeat just 100 calories (approximately 1 apple), you gain 12 lb. per year.

Technically speaking, we can easily control our portions. It's not so easy to control ourselves and our actions.

Most people who have difficulty with "portion control" also have difficulty leaving food on their plates or throwing it away, because of all the starving children in Africa, or just plain old childhood conditioning.

So if you have trouble with portion control, try these strategies:

1. Practice leaving food on your plate and throwing it away, even if it's only 1 bite. If it's hard to do, NOTICE what gets in the way of doing that. (hint: that's your resistance).
2. Start with small portions and tell yourself you can always get more.
3. Don't let yourself get too hungry. You'll be more likely to overeat.
4. Try a protein snack between meals, so you aren't starving when you get to the table.

Comments

[Laura]

Instead of THROWING FOOD AWAY like you suggest in one of your strategies, there are a number of other things you can do with it. In this day with food shortages, suggesting throwing away isn't so good in my opinion.

If you're going to throw it away, throw it outside for the critters to have it. OR you could use it as compost if it doesn't contain animal products. OR you could put what's left in a container and put it in the fridge to save for the next day or the next meal.

As for "overeating" just one calorie... I was surprised to see you using an apple as an example. Calories are not the whole picture anyway, and I would guess if someone is going to worry about portion control they probably don't have their eye on a healthy option to go over their limit. Eating an apple as an extra 100 calories is much preferable to eating 100 calories worth of Oreos.

If someone's activity level is moderate to high (and it really needs to be if you have your intention on losing/realeasing weight/fat)then eating an extra 100 calories in the form of an apple could quite possibly be beneficial.

[Laura]

Correction to my last post:
I wrote "overeating one calorie..." It's supposed to say 100 calories.

Laura

[Lynette]

Don't worry about food shortages if you are throwing away food you don't need. I realised at 15 that the food you overeat is just as wasted if it goes into you as if it goes into the rubbish bin. But I do agree with Laura about re-using it in compost (and what's wrong with animal products? they make great compost!), which is even better, but IF you have already eaten enough, it doesn't hurt anyone if you throw it away, and it DOES hurt you if you eat it. I also agree with Laura that plenty of good hard exercise that makes you sweat is hugely important in weight loss, no matter what you eat. Lynette

[Nilofer]

I love the tip about Practise leaving food on your plate. I was out for dinner last night and had an AHA moment. As I was finishing my meal, I realised that I was full. I thought that I would just leave the rice behind. But even as I thought that, I just could not stop. It was as if my hands and my mouth had a life of their own and I continued to eat inspite of being full till I was down to the last bite and I made myself stop. I remembered my grandfather and my mother telling me when I was a child to always clean my plate as there are millions of children in the world who go hungry. And I realised that I do it to my kids too. This was a major factor in me putting on a lot of weight in my teens. I am going to EFT and TAT on this stuff. What an amazing Synchronicity, getting this insight and now reading it on your blog. I am going to take on leaving one bite behind every meal.

[Susan]

I love this suggestion: leave a bite behind every meal. I have never think on that. I ussually eat all the food on my plate specially when I love it because I always think "tomorrow I'll be on a diet so today I eat all I can". Thank you for that tips

[Ginny]

Part of portion control is breaking a habit of seeing a certain amount of food and establishing internally what constitutes a whole meal. This is really important for me, especially at restaurants where often the portions are so large they could easily serve for another meal. I might add to the list of suggestions that for me it would be helpful to say that for a limited period (like 3 or 4 weeks) I will start with smaller portions and then check with what I really need. That might help train my inner image of what is enough. Second, I would say that at a restaurant with large servings, get the take-home box at the beginning and put away food for another meal before starting so that the portions are reasonable for the meal I'm eating.

[Sally Joller]

Why is it that I don't have a problem leaving regular food behind on my plate, but anything that has to do with junk food I eat till I am almost sick. Does anyone have this problem?

[Height Weight Chart]

Portion control is such a problem. A nice way to try to reduce your portion is to put the utensil down after every bite and completely chew your food. You will feel full with less food. Having the family together at the table I feel will help young children the interaction so needed with families. Parents that eat well set a great example!