• Cooking
  • Travel
  • Shop

Dizzy

  • Obesity
    • Causes of Obesity
    • Child Obesity
    • Obesity-Related Illnesses
    • Social Issues of Obesity
    • Obesity Treatment
  • Bariatric
    • Improving Health
    • Bariatric Surgery
    • Paying for Surgery
    • Preparing for Surgery
    • Complications
    • Aftercare
    • Bariatric Diet
    • Bariatric Vitamins
    • Bariatric Plastic Surgery
  • Struggles
    • Bad Habits
    • Body Image
    • Events
    • Family
    • Weight Gain
  • Inspiration
    • Weight Loss Education
    • Self Love
    • Self Motivation
    • Bariatric Success Stories
    • Bariatric Support
  • Get Fit
    • Diet Reviews
    • Eating Healthy
    • Getting Active
    • Good Habits
    • Product Reviews
    • Unhealthy Foods
    • Weight Loss
  • BLOG
    • My Bariatric Surgery
    • My Body Lift
    • My Face Lift
    • Living Larger than Ever

Controlling Portion Sizes at the Holidays

Share...Share on Facebook
Facebook
Tweet about this on Twitter
Twitter
Share on LinkedIn
Linkedin
Share on StumbleUpon
StumbleUpon
Pin on Pinterest
Pinterest
Email this to someone
email

Our discipline to diet and health will be tested time and again across the holidays. And so you should implement a holiday plan for success if you are sincere about maintaining your current weight through the tangle of holiday temptations. Controlling portion sizes is a vital addition to your plan. Learn more, read, “The Skinny on Weight Gain at the Holidays.”

Tips for Controlling Portion Sizes

Have a strategy before going to Christmas parties. A moderate, healthy snack just before a celebration can help to control hunger and thus begin the afternoon or evening with a more reasonable appetite. Remember when making your plate that small portions of favorite foods are a better choice than tasting a little bit of every dish. And by all means do not sit by the serving tables. Mingle away from where the food is displayed.

Get 10% OFF NutriWise Protein Bars! Medically Approved Weight Loss Formula.

The size of your plate matters. Larger plates make food portions appear smaller. Conversely, small plates look full with less food. So choosing a salad plate instead of a dinner plate will make a noticeable difference in controlling portion sizes. Learn more in, “Weight Loss Trick: Use a Smaller Plate.”  

Fill half of your plate with fruit and vegetables and the other half with lean protein. Grilled, baked, or broiled meat or fish should be the choice for protein rather than their fried or breaded versions. Skip the cream sauces, gravy, butter, and sour cream as these should not be part of your bariatric diet. To learn more, read, “How Does the Bariatric Diet Work?” 

Estimating portion sizes is a useful skill that can help avoid overeating. A guide for determining portion sizes can be found in our article, “Gastric Bypass Pouch Rules for Dummies.” Print these rules, or excerpts of them, and carry with you as a useful guide at meal times and in-between meals. A few notebook-sized pages folded away should not be inconvenient to manage.

Controlling portion sizes when eating out is a discipline that has dividends. Avoid places that offer oversized servings such as buffets and diners. If such places turn up in your holiday agenda, consider that splitting a meal with a friend is a good solution. Another good approach when dining out is to order a side salad and a protein-based appetizer as a meal.

High Protein Supplements for Post-Bariatric Surgery Maintenance. 10% OFF using code CJ10

Also remember to stop eating once you have become about 80% full. Eat slowly and in small controlled portions. You don’t want your stomach very distended. If you are unsure of just how full you are, just stop eating and wait 20 minutes. If you are still hungry have a little extra. If not, then wait until your food digests before having something more to eat. There is a little trial and error involved until you find the right portion control for you. If your stomach is distended and you feel bloated and uncomfortable, you have eaten too much at that meal.

Drink plenty of water whereas it helps to keep you full. Limit alcohol or avoid it altogether. The same goes for soda.

Simple solutions can be overlooked for no other reason than their simplicity. Do not complicate your program.

Support Makes a Vital Difference

Hopefully you have a support group or at least the bones of one by now. If not, check out, “OA Overeaters Anonymous after Surgery.”  Connect with the membership and share your gratitude for your weight loss and the many good things it has brought to your life. A shared success is a success for everyone who struggles with weight loss. Help along the way profits all involved. And its okay to feel good about yourself no matter where you are in your program. So be the first to congratulate yourself but remember to do so with humility, and with gratitude to those whom have supported you.

In good health,
Robert Borne

Content is the opinion of the author and does not constitute or is a replacement for medical advice.  

Dec 19, 2016Robert Borne
Share...Share on Facebook
Facebook
Tweet about this on Twitter
Twitter
Share on LinkedIn
Linkedin
Share on StumbleUpon
StumbleUpon
Pin on Pinterest
Pinterest
Email this to someone
email
December 19, 2016 Events, Get Fit, Struggles, Weight LossBeach Body portion control containers, controlled portions, controlling portion sizes, determining portion sizes, Estimating portion sizes, food portions, portion control, portion sizes, small portions, Tips for Controlling Portion Sizes743
Robert Borne

Robert Borne is retired from the mental health profession in which he utilized a cognitive behavioral approach to addictions. He has helped many people take control of their health and their lives. Nowadays Bob is solely focused on food as a substance of abuse, various treatment approaches, and the emotional changes the individual and family must navigate before, during and after massive weight loss.

Post Weight Loss Surgery Holiday Survival TipsThe Skinny on Weight Gain at the Holidays!
  You Might Also Like  
 
How Fat Burning Foods Work
 
Good Habits that Improve Your Exercise Results
 
My Best Exercise for a Smaller Waist, Do It Anywhere
 Before and After Video 
View All Videos
 Photo Gallery 
View all Photos
 facebook 

My Bariatric Life

6 hours ago

My Bariatric Life

Nicky is one of the most inspiring #bariatric success stories that I've read -- losing nearly 250 pounds with the #gastricsleeve, kicking bad relationships and emotional eating to the curb, and finding her self-worth. Bravo Nicky, bravo! Much love to you! #MyBariatricLife #bariatrics #wls #weightloss ...

Gaining Life After Massive Weight Loss: Nicky's Story | My Bariatric Life

mybariatriclife.org

Nicky Bicksler's massive weight loss of 235 lbs is due to gastric sleeve surgery, overcoming emotional eating with exercise, and ending an abusive marriage.
View on Facebook
·Share

Share on FacebookShare on TwitterShare on Linked InShare by Email

Ad
 Pinterest 
Surviving holiday gatherings as a #bariatricsurgery patient can be incredibly challenging! Psychologist Dr. Kim Daniels shows how to keep it fun and healthyKIB's Impact Hub | Keep Indianapolis Beautiful, Inc.
Binge eating disorder, massive weight gain, and stress from emotional #trauma and #abuse are common in people with #obesity. Here, Nicky Bickler shares her story of triumph over those forces.Brighten up your home with open, white, customizable classics
Elegantly stylish yet surprisingly washable.Rustic Charm, natural touches and a lived-in feel: transform your bathroom into a farmhouse master in just one weekend with help from Bed Bath & Beyond! Tap the Pin and get started.
On Trend: Wood Accents Are The New Neutral | Atlanta Real Estate | Beacham & Company REALTORS2 oz cranberry flavored vodka 1 oz ginger liqueur (such as Domaine de Canton) 2 oz cranberry juice 3 oz good ginger ale *optional: cranberries, candied ginger and mint sprig for garnish
Follow Me on Pinterest More Pins
 Twitter 
Tweets by @MyBariatricLife
Ad
  • About
  • Contact
  • Sponsor Content
  • Contribute Content
  • License Content
  • Speaking
  • Shop
  • Podcast
  • Videos
  • Photo Gallery
  • My Bariatric Life
  • Borne Appétit
  • Borne Voyage
  • Terms of Use
  • Site Map

2015 © Borne LLC. We are not healthcare professionals and all content is the opinion of the author(s). This website is for sharing research and opinion only and is not medical, legal, or financial advice or treatment for any medical conditions. You should promptly seek professional medical care if you have any concern about your health, and you should always consult your physician before starting a fitness regimen. By using this service, you accept our Terms of Use.