You 3.0: Questions & Tips, Part II


Last Friday I discussed how to keep your exercise routine going even if you couldn’t do what I do. Today I tackle some diet-related questions I often get:

1. Lean Cuisine-eating taught me something vitally important: portion control. The portion sizes in our country are ridiculous! Some of them could feed an entire 3rd world country. Basically, Lean Cuisine taught me that portion sizes above the size of my fist are too, too big for one meal. So, I stopped eating for two (particularly since I haven’t been pregnant for 19 years).  I suggest doing the Lean Cuisine end of the MIP eating plan for at least a month so you can stop eating for two, also. Then, if that’s driving you crazy, you can branch out to other ways of eating, knowing how small the portion sizes really should be.

2. What if I have more to lose than 34 lbs? What if one Lean Cuisine doesn’t fill me up? Believe it or not, this is really the same question. People who have more than 20% of their current body weight to lose probably have bigger appetites and actually need more calories initially. So, be nice to yourself and eat 2 Lean Cuisines! I’m not coming over to your house to scold you if you deviate from my little eating plan…trust me. Make this work for you. However, before you consume the 2nd one, let me ask you to try these little tricks first:

  • Wait 20 minutes. Often, I get my “full” feeling around this time. So, try to be patient and keep your hands busy during this time by playing music, playing a game, or doing a craft.
  • Drink a 12 oz. glass of water. Often, I mistake a hungry stomach for a thirsty stomach!
  • Eat an Atkins bar for “dessert.” The Atkins bars are probably fewer calories than the 2nd Lean Cuisine and thus, the weight comes off faster. Do not get the Advantage bars–get the Endulge bars, which really taste yummy.

3. What if I can’t handle Lean Cuisines anymore? Remember–this is your eating plan, not mine. And yes, from time to time, I get tired of Lean Cuisines. (However, there are even Lean Cuisines sandwiches, pizzas, and salads now, so you probably won’t get tired of them easily. Plus, they taste pretty darn good for “diet food.”) Here’s how I survive when tired of them:

  • Eat a can of soup. I prefer an entire can of Campbell’s Chunky soup. Even some of their really high calorie versions are still under 400 calories per can! I like this option in the wintertime, when I really need something to warm my stomach or when I feel a cold coming on. New research shows that people who eat soup lose more weight than those who don’t.
  • Choose pre-sized menu plans. This will most likely require some cooking, but if you don’t mind the cooking, you’ll probably love the cheap nature of these plans (plus some even have shopping lists to make it easier for you at the store!). My DMIL (Darling Mother-in-Law) sent me a link to one and I have personally explored the other one, which is recommended by Dave Ramsey of Financial Peace University:
  • Use smaller plates in your china cabinet. The problem with our current dinner plates is that, again, they are way too big for what we should be eating. So get out saucers (yes, saucers–you probably aren’t using them anyway) or very small salad plates. If you have small bowls, that will work, too.
  • Use your fists! Judge portion sizes when you’re at a restaurant by how big your fist is. If it’s bigger than your fist, ask the server for a “to-go” box and remove the amount that is larger than your fist immediately. Guess what? You now have lunch (and maybe dinner!) for tomorrow. You can go to two fist sizes for veggies. This same formula works for when you are cooking for yourself and have more than just one portion available.

4. Are there certain foods I should avoid? Yes. The ones you can’t “downsize” on your own to make them the right-sized portion. Other than that, anything goes. Even junk food can be “down-sized.” I only get out one handful of chips at a time and put them in a small bowl. I put away the chip bag and take the bowl away from the kitchen. I eat my bowl-ful and wait for 20 minutes. If I’m still craving chips, I get myself another bowl-ful. I’m usually too lazy and too guilty to go back for a 3rd bowl! The same can go for chocolate or anything else you crave. I like things that are individually wrapped or are “wrapped” by Mother Nature. (Bananas come with their own banana peel!) That’s natural portion control without you even having to think about it! One note: A huge bag of chips labeled “Family Size” is not individually-wrapped. It says Family Size for a reason–it’s meant for your entire family. I don’t care if you’re pregnant with 6 bambinos, step away from the bag. The same goes for a box of low-cal cookies. They’re only low-cal if you stop eating the entire box in one “binge session.” The bottom-line for me was that if I told myself I couldn’t have it, I instantly craved it even more! So, I allowed myself a little to get rid of that craving and just tried to think strategically about how I could fool myself into thinking I had had a treat!

5. What if I blow it one day? There is no such thing. That’s all in your head. Why? Because you’re going to eat right for the rest of your life. If you eat right for the rest of your life, then one day is a teeny, teeny fraction of all the days in your life. So, it’s probably not going to keep you from reaching your goal weight.  Just do something now to correct for it and that now does not include starving yourself for the next 3 days. That will actually slow down your weight loss process! When I blow it, I crank up my workout a little higher that day or the next day and try to eat better from that point onward. But I don’t stress about blowing it. Why? Because stress is also counterproductive to my ability to lose weight (plus, it can bring on a heart attack for me!). So, forgive yourself and move on.

Don’t miss on Friday: You 3.0, Questions & Tips, Part III…

Tomorrow’s Post: I feel a trend coming on…

You might also like: You 3.0: Questions & Tips, Part I, You 3.0: MIP Exercise Plan, You 3.0: MIP Eating Plan, You 3.0: Mindset, Part III, You 3.0: Mindset, Part II

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This entry was posted on Wednesday, May 29th, 2013 at 6:50 am and is filed under Lessons Learned. You can follow any responses to this entry through the RSS 2.0 feed.

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