Portion Police #SoundTheAlarm

Hey Ellescoopers!!!

I know it’s been a while since we have had a good ole fitness conversation. I am still on my fitness journey to better health and I am excited when I can encourage others along the way. I’m down 65 pounds down and I’m working on losing 40 more :)) For me, honesty is the best policy and I believe when you can be honest with yourself, it makes things a little easier with fitness.

I AM AN EMOTIONAL EATER. There I said it! It’s out in the open. When I am sad, I want to eat.  When I am angry, I want to eat. When I am stressed, I want to eat. I’m not sure if you can relate, but being an emotional eater has put speed bumps, no road blocks on aamy path to better health. On this journey there are many things that I have learned and am learning to make it work. My life is still an emotional roller coaster but it is 20 times better than it was before I started exercising and eating healthier. 

It’s common knowledge that in order to lose weight you have to burn more calories than you consume. This ultimately means only one thing… Portion Control. Yes, Portion control is saving my health. 

#PORTIONCONTROL… I know it’s a scary phrase (at least for me the emotional eater) and may seem like an impossible task when any fast food and sit down restaurant serves you well over what you need for one meal. When I started my journey this was the hardest part.  I was eating healthier and making better choices, BUT I was still over eating. I figured if I eat healthy I will lose weight, right? I did at first. When I cut out soda/ pop from my diet and all the unnecessary sugar, I dropped a few pounds.  

Unfortunately that’s where it stopped, at just a few pounds. When I finally realized I wasn’t losing any more weight, I had to figure out what I was doing wrong. I was working out and eating healthier but I couldn’t lose any more weight.

 

So I started #WeightWatchers and of course they count your points by portion sizes. So magically I started to drop the weight and ended up losing 30 pounds on the program. I quit paying for the program and figured I could do it on my own. I was wrong…because I still hadn’t figured out how to control my portions. When I started #21DayFix and was given containers to measure my food, the weight began to come off again.  The great part about it is I DO NOT get hungry. I actually feel full. I eat breakfast, lunch, dinner and two snacks. I make sure I measure everything with my colored coded portioned containers and it makes my life and weight loss much easier. 

Containers for portions, red=protein, purple= fruit, green=vegetables, yellow= carbs, blue= healthy fat and nuts, orange= seeds and dressings 

Learning portion control is no easy task. If you aren’t on the 21 day fix program and aren’t sure how to get started on controlling your portions, have 6 easy steps that will make portion controla little simpler. It may not solve the problem, but it’s a step in the right direction. I keep these steps in mind even though I am using the 21 day fix containers. 

1. Start with a glass of H20

 Drink a full 16 oz glass of water before each meal. Filling your stomach with water will naturally make you eat less. 

2. Add vegetables and fruit

 Adding vegetables to your meal is an easy way to cut calories while filling up fast. Fruits and Vegetables are often low in calories and high in fiber. 

3. Don’t eat from the bag or box

When you sit down with a bag of chips or a box of cheez itz, do you really know how much you are eating? When you buy a bag of chips or some nuts divide the servings up ahead of time and place in baggies to be able to visualize how much you should eat.

4. Opt for the Small

When eating fast food (only if you have too) choose the small option. Many times you have the option of small, medium or large. Choose the small. Sometimes even a small drink at a fast food restaurant is 20oz. 

5. SKIP the buffets

Buffets can be easy on your pockets but detrimental to your health. If you do choose a buffet do a full lap around the buffet instead of choosing what you see first and pick up fruits and veggies before anything else. Also wear tight clothing…this may keep you from over eating. 

6. Sharing is Caring

Restaurant portions are huge. If possible order one main dish and an extra veggie dish or salad if you know the portions are large. This may discourage over eating. 

Above all else….. Stop eating when you fill full or satisfied. 

Remember, progress is a process and any progress is an accomplishment.  Just because you don’t have abs or muscle definition yet doesn’t mean you aren’t working hard. Keep up the work and the results will come. 

If you are interested in learning more about the 21 day fix program feel free to email me at aishat119@gmail.com

 As always,

– Aisha Kay

ellescoop

One Comment

Leave a Reply

Your email address will not be published. Required fields are marked *