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Helpful Hints for You

Becoming more “mindful” when eating your meals can make a positive impact on your weight. Here are some helpful hints:

  • JANUARY TIP: Portion size is a common concern, but, fortunately, there are some tricks to help guide when dining out and don’t have access to a food scale or measuring cups:

    • The palm of your hand is equal to a 3-4 oz serving of protein. A deck of cards is another good visualize for a 3-4 oz serving.

    • The tip of your thumb is about the size of 1 Tablespoon.

    • Your clenched fist is about the size of a 1 cup serving of milk or yogurt.

  • Take a moment to reflect about how you are feeling before you eat. Are you happy? Stressed? Sad? Hungry? Bored? Taking in to account how you’re feeling allows you to better understand your body’s needs and sets the stage for you to enjoy the food you are about to eat.

  • Begin the practice of eating with no distractions. That means turn off the TV, eat in a specific area (such as the kitchen table), and avoiding multi-tasking, like texting throughout your meal. When your full attention is on your meal, you keep better track of how much you are eating.
  • Eat 3 small meals and 2 snacks each day. The fewer meals you eat, the slower your metabolism becomes, which can promote weight gain instead of weight loss. Avoid skipping meals, because that will lead to over-eating at other meals.
  • Take your time when eating. As your stomach fills with food, your body receives a signal that you have eaten enough. However, this signal can take up to 15 minutes to reach your brain and let you know you’re full. If you rush through your meal, you may eat more than you need before that signal ever reaches your brain. So, take your time.

Obesity is the result of numerous factors reaching beyond merely the imbalance of calorie consumption. These include genetics, hormonal, and environmental. It is because of these factors that diets alone have very little success at achieving long-term weight loss.Make small, positive lifestyle changes that you can continue throughout your life to achieve successful weight loss.