If you have come to this page by chance, this is only a part of a series of diary entries so please click here to read the full story
So, if you have read the habit 4 diary you will know that I think I have a plan for my next habit, and it is all to do with portion size.
If you haven't been reading through consecutively or have come across this page by chance, I suggest you start from the beginning and read the whole story here
This is the plan and I've started today:
The usual rules I've made for myself on nutrition apply, that is to make sure all nutrients are covered and catered for in the meal. Fats, carbohydrates, proteins, micronutrients, fibre and water.
Eat any meal as long as the above applies, just watch the portion size. Also have a dessert/ pudding or something else special after the meal - make sure it is immediately after the meal, and no eating pudding while the main meal is cooking any more - it has to be after. The pudding also needs to be portion controlled.
And the whole meal has to be eaten in one sitting - not spread out and no gap between the meal and the dessert. Then nothing for at least 2 hours from when the meal has ended.
Also I am going to deal with portion control without fretting over whether there is too much fat in relation to the quantity of carbohydrates and stuff like that just concerning myself with making sure everything is present in the meal even if there is too much of it. As long as there is not too little of it. Reducing fat can come at a later date for either health reasons, or if I am still not losing weight.
I think the answer lies in plate and bowl size and to prove it I have taken pictures of some of my crockery.
Below is a photo of a modern dinner plate next to a vintage dinner plate. You can see how our expectations have changed in regard to the size of our meal over the years
Now see the vintage dinner plate in relation to a modern side plate - they are very much the same size.
...... and wow just see how small a vintage side plate is in relation to a modern one
Now see these 2 soup bowls
....... and these two shallow bowls - the vintage bowl on the left
OK so lets see how I get on then
Actually, some days are going to be easier than others because some evenings I have classes and meetings, so it's straight out after tea and no chance to eat until I get home a couple of hours later
Various unavoidable issues have got a bit in the way over the last couple of weeks, so I haven't been making any diary entries. Also not every day has gone to plan as foar as eating is concerned - but this is how life goes. You can't always eat thoughtfully and sometimes special occasions call for an alteration in eating patterns.
I'm actually a starting to find these occasions easier to deal with and am starting to deal with them much like a skinny person does, by not depriving myself of what I fancy, realising that this is only for the occasion, and although eating more than usual, not going totally over the top.
I have managed to keep to small portion times for my early evening ain meal and the 2 hours until I eat again are entirely doable with minimum heartache if you get my drift.
However my weight is still the same This is probably because my evening snacking is out of hand - but that is for my next and hopefully last habit change in the new year.
Now if you have been following my diaries, you will know that I have only concerned myself with two things regarding my habit changes. That is firstly the quantity I eat and secondly making sure every nutrient needed is included ie fat, fibre, protein, carbohydrate, water and micronutrients.
Now that some of my new habits are very much established now, and now that my weight has stabilised, I think it is time I could start doing some micro changes in relation to quantities of certain nutrients and calories. So beginning today I am also making one tiny change to my mid morning snack break and replacing the biscuit with a seeded whole meal cracker. This will reduce my calories and fat intake for that snack by a small amount, but I will still be getting some fat from the seeds and the full fat yoghurt.
And as before, not to fret if I run short - it's not a disaster to have a biscuit instead on some days
Oh dear - there's so much naughty food lying around at work for everyone to help themselves to. I am eating things between snacks and meals again and have put on a little more weight
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