Tips & Ideas

Chances are you eat more than you need. There are several steps you can take to reduce the size of your portions without being hungry or feeling deprived.

One of the most important is to slow the pace of eating. One study found that eating slowly was associated with greater weight loss for women in a weight-control program. When you're eating take smaller bites, put the knife and fork down frequently, talk more (remember, it's not polite to talk with your mouth full!), and stop eating for a minute in the middle of the meal, while there is still food on your plate. Don't distract yourself by reading or watching TV while you're eating. Pay attention to what you're eating. Notice the texture and temperature of the food and see if you can identify any spices that were used. If you focus on your eating, it's likely that you will be satisfied with smaller quantities of food

When eating out, is to critical to say "no" when asked..."Supersize that?" If you just can"t pass up a "bargain," bring along a friend, order the larger size, and split it between the two of you. Otherwise, remind yourself that the regular portion will satisfy your physical hunger. Several studies have demonstrated that when you eat a food until you're no longer hungry, it stops tasting good. The extra food in the jumbo size wouldn't have provided any additional enjoyment; it would have just left you feeling bloated and angry with yourself, so you shouldn't feel deprived when declining jumbo portions.

Keeping a food diary is a simple, effective step that has powerful results.

In a study published in the August issue of the American Journal of Preventive Medicine, researchers from Kaiser Permanente’s Center for Health Research in Portland, Ore., found that keeping a daily diary doubled weight lost among overweight men and women. As one of the largest and longest-running weight-loss-maintenance trials ever conducted, this study gives support to a practice that dietitians have been using for years. In this recent article from Health.com, you can clearly see how the more food records people keep, the more weight they lose. Since Flavor Magic Sheets are pre-portioned right out of the box, they provide a convenient way to start building sensible food habits while staying on track with your current diet program.