Ellamac77's Journal, 08 May 2022

That definitely was one of my issues too! So, I’ve really made an effort to read labels for the serving size. 

Very nice. I found that shrinking my stomach by fasting for a few days helps making me full faster. Then I just need to be carefull not to overstretch it back to normal size. 

Portion control is a problem for me. Glad for you that you are working on it. That helps me to think about working on it too. 

I tend to eat fast so I'm constantly reminding myself to slow down and enjoy the food. It's better for you that way an yes they say it takes 20 min for your brain to inform your body that you are full.  

All good comments. It truly amazes me just how little it takes to fill me up now. When I ate quickly without measuring, I could eat astonishing quantities. But measuring food, and pacing my eating and stopping when I've eaten the measured portions does, as Diana 1234 said, give your brain time to figure out that it's full. A couple other hacks that have helped me are: 1) Use a smaller plate. It seems like more food when it fills the plate. 2) Eat foods with lots of fiber. They're more filling and keep you feeling full longer. Best wishes for continued success. 

Us Americans overeat. I’ve learned potion control. It’s working for me 

Thank you all for your comments. I'm really struggling with it. I'm gonna have to set alarms to remind myself of my water intake and such. Any other advice would be appreciated.  

use smaller plates, put your fork down often, and pay attention to you meal, do not watch tv or become distracted by your phone or other things. If you have a large portion of something ask for a to go box and put half of what you are eating. If you are at home have a container ready to go when you sit down to eat. Separate it before you start eating. 

At first, thought I knew accurate measurements because mom used to cook with a pinch of this and a dash of that. Well, now that I am earnest in knowing how many oz, 1/4 cups, tsp, tbsp etc so I can accurately calculate my Sodium, fat, carbs and protein, it has been fun reorganizing my tools to be handy and in one place. So jumping back on the scale and looking forward to progress and success, no matter how small, moving forward with a smile and KINDESS to myself and everyone else.  

@Ellamac, how are you measuring your portion presently? Do you have a digital food scale? 

@allegro by reading the portions on the product and trying to match it when I serve. I have a digital scale but I forgot about it. Thanks for the reminder. I'll pull that sucker out. I use it for puppy weights so I forgot completely it was for food.🙂 

Looks good.  

Dr. Michael Klapper says "you are what you digest" so chew chew chew. 

The goal of chewing your food well is to make sure that the saliva, which contains digestive enzymes, gets well mixed with the food. That way by the time that mouthful of food hits your stomach digestion is already in progress and you will most likely suffer less abdominal bloating, gas and stomach/bowel issues.