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day 2

January 16th, 2018 at 04:30 am

It is day 2. Yesterday was not a great day but today was better. Last night I weighed out my chicken alfredo 4 oz. Tonight I weighed out my 4 oz of Broccoli, ham, cheddar quiche I made.

Dido made me look back at what I cook make? Do I eat bad? Here and there. But overall not terribly. I made chicken teriyaki, tacos, chicken salad, etc last week. We did eat out one night but that was it for the last week.

The real problem? I know what it truly is. I overeat. I eat portions way out of control. I know the right size is a fist, but I probably eat 2 portions.

Usually until now I never weigh my food. Meat is definitely not a deck of cards, nor is it even close to 3-4 oz. Instead it'll be 8-12 oz of steak at home. It'll be that much of salmon I'll bake.

I also do not eat half a cup of rice or pasta. I probably eat 1-1.5 cups if I'm being honest. I don't snack really but then I will eat what is an improper portion size of carbs and protein.

I found it hard even doing weight watchers and nutrisystem. The portions were hard. I really need to get used to eating less. I mean seriously do people eat 4 oz of meat? Or starch? Probably not or we might not have a weight problem.

I'll have a soda once a week. I drink a lot of water and tea. But a glass of wine? Sure 1-2x/week. And I know it's not a 4 oz pour either. It's a generous 8 oz pour at home. So I'm not just having 1 serving it's more and it's I believe 200 calories for 4 oz.

So I know where my problem lies. Not necessarily what I'm eating or cooking. But honestly not eating everything I make. I also have admitted this I find it HARD to waste food. So I eat my kids leftovers on top of what I eat.

Sometimes I leave it there and finish it later in the evening. Tonight I scraped the plates and threw it away. No more.

This morning I had 1/2 oatmeal (usual), salad for lunch with a bell pepper, 4 oz of quiche I made. That's it. No leftovers from kids.

I am also aiming to drink more water. Baby steps. NO more eating kids leftovers. And I'm going to be honest and conscious about my portions. I am also going to try and avoid all alcohol to prevent the extra calories.

Posted in Uncategorized | 3 Comments »

3 Responses to “day 2”

  1. Dido Says:
    January 16th, 2018 at 09:04 pm 1516136682
    1516136682

    It's really about habit change. I've found the following website helpful: https://onebyonenutrition.com/. Look for the DIY courses that are based on Georgie Fear's book, Lean Habits. Georgie is a Registered Dietician and an ABD (all-but-dissertation) PhD student in the field, so her writing has solid scientific support plus the practical experience of working as a nutrition coach for several years. Georgie's book suggests taking habits one at a time, starting with first, eating just 3 meals a day (no snacks; a 4th meal allowable if you exercise), then getting used to being hungry for 30 to 60 minutes before eating rather than letting the clock dictate when you eat; THEN working on reducing portion size; and finally focusing on eating whole foods. Those are the four core habits, and the book has about 8 more.

    If you are on Facebook, look for the Lean Habits Community too. Lots of good support there.
    Good luck!

  2. rob62521 Says:
    January 16th, 2018 at 10:46 pm 1516142777
    1516142777

    I think you are doing well, measuring out stuff. Portion control is an issue for me too.

  3. LivingAlmostLarge Says:
    January 17th, 2018 at 11:13 pm 1516230795
    1516230795

    Thank you Dido! I really struggle with portion control. I am going to get the book from the library. Interesting she suggests changing 1 habit at a time. I just might.

    And Rob it's hard.

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