With the holidays upon you, there will be plenty of opportunities to over load your plate with food at the next Christmas party, and you will be tempted to eat until you are stuffed.  Of course this is hard to resist since the buffet tables are filled with pies, yummy hors d'oeuvres and of course Christmas ‘spirit’.  Follow these portion control tips to help you stay in control of what you put on your plate during the next party or at home:
 
Break up your food into single size servings before you put them in the cabinet or refrigerator.  When you reach for a snack, you will reach for 10 tortilla chips in a baggie instead eating directly out of the big bag which makes it harder to control your portion.  Grab a single sized serving container that you have stored your leftovers in the night before to eat for lunch instead of eating out.  And of course you can never go wrong by grabbing an apple or banana that is already sized just right.
 
Keep your hunger (and blood sugar level) at bay by eating small mini-meals throughout your day.  You will find it easier to maintain any weight loss that you’ve already achieved and you will be less tempted to eat more food than you really need to.  Bring these mini-meals to work with you or keep them in your car if you travel alot throughout the day to control your hunger levels.
 
When you sit down to eat your family meals, make your plate and then put the food away.  This will help you control your temptation to go back for seconds.  Instead of simply reaching for more food at the table (if you serve your meals family style), you will have to inconveniently get up from the table and remove the food from the refrigerator.  You might think twice about getting seconds.
 
Don’t deprive yourself of your favorite ‘forbidden’ foods—this will only increase the chance that you will eat more ice cream, cake, chips (fill in the blank here) the next time you get the chance.  Eat these foods as an occasional treat and you will stop a binge before it starts.
 
Here is a list of serving sizes that will help you the next time you make your plate:
 
3 oz of meat is about the same size as palm of your hand
 
½ cup cooked veggies or pastais the same size as one cupped hand
 
1 oz of cheese is the same as the length and width of your thumb
 
1 teaspoon is about the same size as the tip of your thumb
 
1 tablespoon is the same as 3 of your thumb tips
 
1 cup of dry cereal/popcorn or 1 medium piece of fruit is the same as size as your fist
 
Keep these portion control strategies in mind every time you make your plate, reach for a snack, or go to a party.  Controlling your portions will help you control the size of your waistline, hips and thighs.  There are also portion control plates on the market that you can purchase to help you be consistent.
 
Purchase the E-Book "Get Motivated!  10 Strategies to Stop Procrastinating and Become Your Healthiest Today" available at
 
http://www.milehighfitness.com/denver_personal_training_products.html
 
Motivation is not a one time event, it is an ongoing process.  Get the information you need to GET and STAY fit!
 
Have a healthy week!
 
 
Kim Farmer, Owner
 
MILE HIGH FITNESS, LLC