Topic Thursday

This week's Topic:  Eating Less

We all have goals we want to reach...many of them range from wanting to lose weight, feel better, get more fit, finish a 5K, be healthier, etc.  No matter what your health goal is, most of the time to reach that goal you have to focus on your nutrition. 

Facts are Facts:  A Healthy Body is Made in the Kitchen...
You can exercise at your maximum 6 days a week for an hour (which is great!) but if you go home and eat mindlessly and unhealthy, you've basically undone all of your hard work.  Sad but True!

The only surefire way to lose weight is to burn more calories than you consume - eat less and exercise more.  On paper that sounds so easy, but the truth is, we all know the "eat less" part of that is easier said than done!  Try some of the tips below to help you cut calories without feeling deprived.

• Measure out your portions.  Use measuring cups, small baggies, and read labels to count out appropriate serving sizes (i.e. 6 triscuit crackers are 1 serving of good carb).
• Pay attention to your BLT's.  BLT = Bites, Licks and Tastes.  A small bite of your spouses sandwich here, a taste of your kiddos cupcake there and a lick of this or that while you're cooking can all add up to a lot of extra calories.
• Just say NO to super-sizing!  The hundreds of extra calories are not worth the "value".
• Drink water!  
• In Okinawa, Japan before eating they take a moment to say "hara hachi bu" - it is their reminder to eat only until they are 80 percent full.  There is no need to stuff ourselves at every meal, everyday.  Uncomfortable stuffing should be saved just for Thanksgiving :)  If we just eat until we are 80 percent full at each meal we could save ourselves a lot of un-needed calories.  
• No seconds.  After serving food, put it away before you start eating.  Then when you finish your first serving you won't be tempted to have a second helping - odds are you'll already be 80 percent full after the first serving anyway :).
• Use smaller dishes for food - get rid of large plates, bowls, and glasses.  Using smaller dishes is a guaranteed way to eat less.
• Eat purposefully while sitting down.  Avoid mindless munching in the car, in front of the television or even in front of the refrigerator.  Make an effort to always sit at a table and take your time when eating to actually enjoy the food.  Don't forget to enjoy the company around you while eating, be an active contributor to the conversation. 
• Close the kitchen.  Pick a time in the evening when you will "close the kitchen."  Once the kitchen is closed no more snacks for the rest of the evening.  Make a sign if you need to :)  This practice will help you avoid un-needed nighttime calories