Serving sizes aren’t usually a problem when you’re at home or have pre-measured foods.
But sometimes determining the right portion amount becomes challenging.
For an easy way to manage your serving sizes at restaurants or other unusual settings, use a concept called the half-off special.
That simply means eat half as much as you normally would, or take half of the amount you actually want.
Start by picturing the serving amount you’d usually eat, then take half that much. This can include things such as eating half a sandwich, taking half a spoonful of potato salad at a picnic, or reaching for half of the amount you’d “really like” from foods at a buffet.
If you try eating half of your food but you can’t stop yourself from finishing it off, take a close look at your emotional needs. Maybe something else in your life requires attention or needs to be filled.
Today’s assignment (My answers are in blue)
1. Divide several of your food items in half, then eat only that much. Write down the foods you do this with.
I’m fortunate to have a husband who likes to split meals, so I can usually get half of a restaurant serving that way. I’ve also used this technique at banquets or lunches where plates of food are set in front of you.
A few years ago, I went to a banquet that included an appetizer, soup, salad, entrée, and dessert. As each course was served, I mentally divided it in half, and only ate that much. While it wasn’t a totally low-calorie meal, I really cut the damage by using the “Half-off special” concept.
2. Do this half-off special with at least five foods. List them below.
Foods I like to do this with include desserts, lasagna, sandwiches, and sometimes, even cookies.
3. Over the next few days, record any foods that you eat half of as well as with how it felt to leave half of the food behind.
A few weeks ago, my sister and I split lasagna at a restaurant. It really helped both of us manage the amount we ate. I’ve worked on eating half of a cookie, but that one hurts! (Lately, I’m doing better with that, as well as avoiding cookies completely.)
Excerpted from Day 20 in the book, 100 Days of Weight Loss