Portion Control and Intuitive Eating

I've just finished my Ripped in 30 workout of the day, and as I'm letting my body cool down I figured I would write a post. We've talked a couple of times about portion control. Knowing when to say "no" to more food is something that a lot of people struggle with, yet it is one of the most important aspects of a healthy lifestyle.

Growing up, I was always told to finish what was on my plate - otherwise no dessert! I think this is the same for a lot of kids, and it means that we have it ingrained in us to finish everything, no matter the serving size. I've already said that my family favored large portions, so the total effect was that I never learned what was the right amount of food for me. Looking back, I think I ate 3 or 4 times the amount of pasta that I would these days.

There are many people who fundamentally disagree with the idea that we should watch calories in order to lose weight. Some of the arguments against calorie-counting include the fact that it can lead to an obsession with food/weight, it doesn't necessarily encourage people to choose whole, plant-based foods instead of chemically-altered "low fat" products, and it doesn't teach us to learn how to pay attention to your hunger signals ("intuitive eating").

Personally, I think it is useful to keep calories in mind when you're losing weight, so long as you keep the drawbacks in mind. So I don't obsess about the actual number of calories, I just try to eat 1200-1500 most days, and ideally I have a lighter and a heavier day for a treat. My body is fine with this, because so much of my diet is plant-based and I get regular exercise. I implore you to spend much more time thinking about the quality of your food than the quantity.

With that said, it leaves us with the last point: how do we learn to eat intuitively? It seems like some people are born with the ability, content to say no to a slice a cake if they're just not feeling it right then. I was never like that, but I have learned to attack the desire from all angles: It's not in my calorie plan today, I don't want to undo my workout, and if I'm being honest, I'm not actually close-to-starving hungry, so no thanks. Of course, I don't live a life devoid of treats, and it's easy to incorporate them into a healthy diet. I like to splurge once a week on anything I want rather than trying to factor in something small each day, but that's jut my preference. Remember that there are no "good" or "bad" foods, but it's better for us to have everything in moderation.

Eating intuitively is a skill that we can all develop. It means rather than always answering "Yes please!" to a treat or extra portion, to take a moment to think, "But do I really want this?" You will be surprised to find that, over time, just asking yourself the question will allow you to say no. Here are some more tips:

• Ask yourself, "On a scale of 1-10, how hungry am I?"
• If you have already eaten, give yourself 15-30 minutes to digest it first. Sip some water. Often the impulse will pass.
• Ask yourself, "Am I truly hungry, or am I feeling something else?" If you feel stressed, tired or upset, find something else to do other than eat - take a nap, shower, go for a walk, read a book, call a friend.
• If you are craving a food that doesn't fit with your calorie requirements that day, promise yourself you'll have it as a treat another time when you can. I keep a mental checklist of good food that I want to try out once a week. Never tell yourself, "I'm on a diet, I can't have it!" You can have it, you just don't want to right now.
• Ask yourself, "How will I feel after I've eaten this?" Sometimes, I know that I will not regret it at all, and if that's the case I go right ahead. :)

When it comes to food, I try to eat fairly intuitively and be mindful of portions. I don't think too much about plant-based food because it's pretty difficult to overeat on vegetables, and I usually only have 2 pieces of fruit a day. But if I'm going to eat meat, grains, and sometimes legumes/fats, I will measure them out. Some tips:

Portion Control at Home

• Measure/weigh your food. I have both cups and a cheapo scale from Walmart. I know that I'm happy with a 1/4 cup of brown rice (1 cup when cooked - 170 calories), 1.5-2oz of wholegrain pasta (150-200 calories), 1/4 cup quinoa (1 cup cooked - 220 calories). When I get something new or unusual - I don't regularly cook with couscous - I'll be sure to check it and measure it out. Eye-balling it is not the best idea!
• Calculate your calories ahead of time. I said this already for meal-planning, but it really does help. If you get home from work, tired and hungry, and decide to cook a big Spaghetti Bolognese, the chances are you will eyeball a large pile of pasta and only afterwards be left to guess how much you had. It will likely be much more than you thought!
• Only put as much on your plate as you are going to eat. I am pretty systematic with my cooking and always know the portions ahead of time, so there's no seconds for me - it's already being put into tupperware.
• Alternatively, make it a rule to always leave a little on the plate. I don't follow this because my portions are already small, but I know it works for some people.
• If you are really hungry and the portion of meat/grains isn't going to cut it, add more vegetables or a side salad or even soup.
• Try to plan meals that you know will be healthy and filling. I remember two of my friends who lived together at uni would bicker about eating together because they had such different dietary needs. On one occasion, one girl wanted to buy a quiche and a bit of lettuce to have on the side. The other girl, who was trying to lose weight, didn't want to have a tiny sliver of quiche to try to stay in her calories, she wanted something that was filling. Hearty and vegetable-filled is the way to go.

The more you cook and make food for yourself, the more healthy meals you will have in your arsenal. You will get to know your portions and won't think twice about measuring (or eye-balling, if you ever feel okay about this - I've always stuck with measuring). Try also to stick to healthy habits such as eating at the table, slowly and deliberately, with no distractions such as TV or the computer.

So that's all well and good, but what about eating out? Oh, we all know the trials of the American restaurant! I've never excelled when it comes to healthy restaurant dining but I am slowly getting better.

Portion Control at a Restaurant

• If you can, pick a restaurant that will have healthy options. I sigh when I can only order salad out, which is why I like Asian restaurants more. Who's up for some Rice & Spice, amirite?
• You don't have to pick the very healthiest thing on the menu if you don't really want it, but don't splurge every time. If the choice is between a salad, sandwich or a pizza, I'm not saying you must get a salad, but maybe don't scarf down a whole pizza if there's a decent sandwich or combo option.
• Share your meal! I know this one is difficult when it comes to compromising on what to have. And sometimes your male companion doesn't want to share. My brother won't share food with me because he says, "Girls say they just want a little, but then they hog the whole thing." And Chip got annoyed when I made him split a sandwich with me because he wanted his own. But maybe girlfriends would be better? We could have a sharing day!
• Box it up. God bless the USA! Ask for a to-go box to have with your food, and put half away immediately. If this isn't an option, divide up the plate at the beginning of the meal. If possible, tell your date that you'll only be eating half. It's probably weird if it's a work colleague or new friend, but if it's sometime you've asked to support you in your efforts it will help to stick to that portion.
• Gift the box to a friend or boyfriend, if appropriate. You don't need to have it again the next day, and it'll be a nice treat for them.
• Leave food on the plate when you leave. I know this is hard. I'm always thinking, "I paid for that, I'm going to eat it!" But really, what will make you happier the next day - the fact that you got your money's worth, or the fact that you exhibited willpower when it was really hard?

General Tips

• Before eating more, have a glass of water. Staying hydrated throughout the day will help immensely with your hunger signals.
• Keep mints or chewing gum on hand for when you've finished, or brush your teeth immediately after a meal.
• Practice practice practice!