It’s time to start making plans for next weekend – the Fourth of July. It is possible to celebrate, have a good time, enjoy friends and family, and not give up completely on your weight loss goals. With long term weight management comes an understanding that food is only one part of life. There are many other ways to celebrate, to relax, to reward yourself, and to have a good time that don’t include gorgin on high fat, high carb foods and drinks. Sure, the occasional “treat” has its place, but only in balance with other healthy foods and physical movement. But remember, this is not about “rules”, but is about feeling good. Does it really feel good to be overstuffed and then sluggish from overeating?
What seem to be normal and reasonable portions are often many more calories than our bodies need, and are certainly more calories than our bodies need to lose weight. Unless you are a swimmer, biker, or other athelte who burns a lot of calories every few days, then the portions offered to you in restuarants and in some packaged foods can get in the way of you reaching your weight loss goals. For example, a large cookie (like the ones you get at sandwich shops or burrito shops), are typically around 700 calories – that’s 5 times the size and calories in a healthy serving size for a cookie. And that’s more calories than you needed in your meal alone! What about before you eat? When you go to a mexican restaurant, you are typically offered around 40 tortialla chips – that’s 4 times a healthy serving size (of 10 chips), and provides an extra 400 calories before your meal comes…and that’s not to mention the cheese dip and margarita that you have with it! Calories add up very fast when portions are to large.
Remember – all things in moderation. It just requires additional effort in moderating when we live in such a supersized culture.
There are no good or bad foods. And when you eat certain foods, you are not a good or bad person. Educate yourself to understand your body’s caloric needs, and how many calories are in your favorite “naughty” foods. What would happen if you ate just 1/2 of it? Or even 1/4 of it? Is that realistic for you? If so, cutting portions can be a very effective way to lose weight without depriving yourself of pleasurable eating experiences. If this method is a recipe for disaster, then it may be best to just stay away. One of my clients taught me this saying:
“One is too much, and a thousand is never enough”
You know yourself better than anyone. Weight management is about self management. Know yourself, and your tendancies. Then manage accordingly.