I go through stages where I am top-notch at portion control and then flip and can’t seem to get back on track. The holidays are a terrible time. I enjoy turkey, ham, stuffing, and candied sweet potatoes. Hot rolls are a must and I tend to eat too many.
Let’s not forget those holiday pies. I get sick of pumpkin quickly, but the Dutch Apple Crunch pie I buy is the bomb. It seemed like I was continually pulling that pie out, and last year I gave the last two pieces to my stepson’s wife. After they left, I wanted to chase the car down and eat another piece, but I decided to leave well enough alone.
However, all of these delicious foods are wreaking havoc with our joints. According to Stephen Messier, PhD, “the increase in the prevalence of osteoarthritis is directly attributable to the rise in obesity.
Portion Control During the Holidays:
Eat Favorite Foods First
What are the foods you love to eat during the holidays? Is turkey a must with creamy mashed potatoes? Do your relatives make the best Waldorf Salad on the planet? Maybe you prefer cake for dessert instead of pie. This isn’t the time to be cutting up carrot and celery sticks for a strict diet day.
Use Smaller Plates
This has been a very effective method of portion control for me. You fill the plate with food, and it looks like a full serving. When you use a larger plate, there may be parts of the plate that will not be filled, so you go back for more food and end up overeating.
I like buying fancy holiday plates at the store to give the meal a festive touch.
Dish Up Plates at the Stove
This method works well for several reasons. First, once you make your plate, you have to get up to get more, and it is surprising how many people will not do that.
Secondly, if bowls of food are sitting on the table, it is more tempting to take seconds, especially if you are talking to someone and absentmindedly eating more than you should.
Drink a Glass of Water Before Meals
This is another good portion control tip that works well for me. Dehydration can often be mistaken for hunger. Drinking water before the meal can help you eat less and still be satisfied.
One study in middle-aged and older adults observed that drinking 17 ounces (500 ml) of water before each meal resulted in a 44% greater decline in weight over 12 weeks, most likely due to reduced food intake (10Trusted Source).
Keep a Food Diary
Just writing down what you are eating is very helpful. The way I do it is the night before, I plan what I am going to eat and in what portion. I start with this plan in mind, and then it is easier to spot changes I need to make in the future.
Using a food diary is also a good way to write down whatever feelings you are experiencing around food.
Use Measuring Cups and Spoons
If you watch the Food Network channel, the cook’s recipe will call for salt or sugar, and they say to just add a pinch, but it looks like an awfully big pinch.
Until you get better at estimating portion sizes, use measuring cups and spoons. It’s too easy to measure out a little too much and that’s how the pounds start accumulating.
Listen to a Hypnosis Download
You may not believe in hypnosis, and I didn’t either until I started seeing some changes in my own life. One download I have found particularly helpful is Super Portion Control. Just put on some headphones and listen to the recording.
Everyone is different, and you may see changes immediately but don’t give up if it takes a little longer. The results will be worth it.
Summary
Enjoy your holiday meals by eating small portions of your favorite foods. Follow these tips and through trial and error, you’ll develop some of your own. Happy Holidays!
