In the last lesson, you studied your body’s caloric needs, worked on your diet tracking system, and continued following the YES™ Plan. Now, learn the secret to success: timing and portion control. If you take a close look at the marketing and sales materials touting any of today’s popular diet plans and programs, you’ll undoubtedly read you can “eat all your favorite foods” and still lose weight. That’s almost completely true–you just need to know when, and how much to eat.
Assignments
1. Reading: Know When to Eat.
The YES™ Plan ensures you eat steadily (six times!) throughout the day. See why Dr. Bortz and other experts encourage this “grazing” approach: Read Know When to Eat. editor’s note~~Here we go–just what JIL asked yesterday. Dick is a nibbler or a grazer. His weight has always been perfect. Although this study is actually 30 years old, I am amazed everytime I read it. Would you be willing to graze all day instead of eating when hungry?
2. Reading: Practice Portion Control.
Review the portion control advice in your YES™ Plan. Plus, if you don’t already own a measuring cup and small food scale, consider buying one today. It’s a small investment in your long-term health. editor’s note~~That I confessed that I was an overeater rules out the fact that I practice portion control. Sad, but I will be working on my downfall. Have you ever binged or overate on a frequent basis?
3. Activity: Modify Your Diet.
Do you prefer popcorn, potato chips, or fresh avocado to the 1-ounce walnut snack recommended on Day 6 of the YES™ Plan? Start to take small steps toward modifying the YES™ Plan to include some of your favorite foods. Use the University of Illinois nutritional analysis tool to search for a snack substitute matching the nutritional equivalent of the walnuts on YES™ Plan Day 6. Remember: Pay attention to portion size–and enjoy! editor’s note~~I have learned to modify my diet and yet still treat myself with some favorites. What changes have you added or eliminated to your diet?
4. Reading: Avoid Energy Zappers.
Yes, you can eat a reasonable portion of just about anything. But keep in mind that some foods are sure-fire energy zappers that won’t contribute much to your overall health and mood. editor’s note~~Of the four–I do skip meals. Is there a weak area or two for you?
December 30th, 2005 at 5:55 am
1. I would love the ‘grazing all day’ — except I then would look like the ‘Good Year Blimp’ if I did. I know I would overeat if I did. I do a ‘form’ of grazing in the summer, when I am more active…but it isn’t an everyday type of eating.
2. Definatly have binged on a frequent basis. It is usually on chips and/or pretzels (well, lately it has been cookies). I know that I will devour a bag of chips in one setting - or two if I force myself to quit…but then I may not touch a bag, or chip, for 5 months or more. I think it has something to do with the ’salt-free’ diet I have been told by doctors to be on [for the past 38 years]. It’s as if my body says–’Hey, I need salt or I will create a problem you don’t want. Give me s-s-a-a-l-l-t-t!!’ I don’t even plan on overeating in this area, it just happens. [Dh will buy chips to go with the pizza, and sometimes they sit for a month or omore before I get into them…even tried freezing them in smaller bags but I would go into the freezer and take out a bag…again and again…until they are gone]
3. Since this last challenge, I have wondered If…. maybe I should include a few chips every couple of months and see if that would offset the binge. Otherwise, I am getting more serious about portion sizes…measuring cups and food scale will become my new year’s buddy.
4. I don’t usually skip meals. When I do, it is usually a busy, hectic day, and I really have to concentrate at the next meal that I don’t overeat to compensate for the ‘lost’ meal..you know, add the extra calories so my calorie intake isn’t low enough to put me in ’starvation mode’…but after yesterday’s calorie count news….I shouldn’t have to worry when my daily count is a bit lower than normal… I will havae to check out the rest of those energy zappers and see if there are any others…
It seems like every day, there is a little nugget that opens my eyes a bit wider…
Praying for a day with good food and good choices and good portion control for you, Editor. With the lessons posted I haven’t seen a calorie count…Are you doing ok with calorie limit? I pray you are….
December 30th, 2005 at 6:05 am
I know with my personality I cannot graze. When I eat just enough it is never enough. I go for the warm fuzzy in my tummy. I have a lot to rethink and redo this year.
I absolutely believe you should plan and allow for those (salty?) snacks in your meal plan to avoid binges. I believe Toni does very well in allowing “ordinary” foods in her meal plan—but watching calories and nutrient content. I hope she responds because it is working if you read her journal.
I am not counting calories. I will with the New Year challenge. Each and every holiday gets more discouraging than the last. This is a tell-all-blog of an overeater. I don’t know that New Year’s should make a difference, but for me I am clinging to it!
Did you get to take bowling the other day?
December 30th, 2005 at 5:39 pm
I got to the alley, but didn’t get in any bowling. Bruce and a couple of the regulers used one alley, and the teenage bowling league had a playoff so they had all the other alleys in use. But by the time I got all my running around, and had stopped to make sure my bil had a way home from the Rehab Hospital that day - either by me or a friend - there wasn’t alot of time left… I have done so much running around this week, and with having to crush things into a shorter week I really need to take a weeks’ vacation lol. Are you getting the snow storm, it is hitting the western side right now, but will be moving up and into our direction. It sounds like it is suppose to last until at least tomorrow noon…will make things icky for the travelers…again it makes me glad that I am a stay at home and sleep the old y ear out and the new year in [no matter there is a new ball to drop…Dick Clark might be enough to make me stay up, but I doubt it…
December 30th, 2005 at 5:49 pm
These answers are my opinion.
1. I understand the science behind grazing. I don’t think it would work for me. Not right now anyway. I would feel too out of control I think.
2. I was a major binger. Especially at night after everyone was asleep. Salty, sweet, high fat…those are the foods that made me feel better when I was sad, happy, in pain, tired, bored, etc. Food was my best friend.
3. I’m trying to not eliminate anything. I’ve been on so many diets and felt like I was missing out. This time, if I have a craving I feed it. First things first, though. Before I eat, I pray for God to help me to feel when I am getting full. Food is not the sin, it’s the habitual overeating, putting food before God in my life. If I pray for God to help me feel full, how can I keep on eating when I sense myself feeling full. I would feel like I was deliberately sinning. Also, if I’m honest with myself, I can be satisfied with the lesser amount. I’ve had the taste that I craved and to eat beyond the point of initial satisfaction is greed.
4. I try not to skip meals. If I want something that is higher in fat and calories I know I have to plan ahead. I’ll try to eat a meal of mostly veggies so it’s lowfat and low in calories. I know that I am weak still. My saving grace is that I strive very hard to keep my eyes on Jesus. If I don’t focus on what I’m eating, how full I feel, and most of all, how it would glorify Jesus…I know I would fail again. I have to put Jesus before myself. Counting calories helps me to know how many nutrients I’m getting, etc…but letting God be in control of my eating is much more important, I feel.
December 31st, 2005 at 2:34 am
All three of us have agreed we do not have the right personality at this time to graze! Toni, you are doing great because you have grasped the lifestyle change rather than diet! Angelic, we always stay home also. Dick calls it amateur night on the roads.
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