Portion control an important weight loss factor

Ignoramus32597 wrote in news:ckm1ng
:

Exercise, increased fruit and veg consumption are factors in weight
loss, but portion control is a more deciding factor.

That does not imply that exercise or eating vegs is unnecessary, but
it helps set our dieting priorities straight and not forget about
portion control. There is the reason why "eat less, exercise more" has
"eat less" first.

http://www.eurekalert.org/pub_releas...-ssf101304.php

``The study found that 38 percent of obese patients who consistently
spent two years practicing food portion control lost five percent or
more of their baseline weight. Conversely, they concluded that 33
percent of patients who did not consistently practice portion control
gained five percent or more of their baseline weight.

"The message in the study is that you have to eat fewer calories
and/or burn more calories if you want to loss weight," Logue
said. "There are no short cuts. However, there are multiple ways of
eating fewer calories and/or burning more calories. The trick is to
find a way of eating and exercising that works for you that you can
maintain for a lifetime. Since we live in an obesogenic environment,
you can not rely on the overeating and sedentary signals that the
environment is constantly sending. You have to block these signals out
(cognitive restructuring) and change your personal environment (change
the way that you shop for food, where you eat, and how you spend your
non-work time). You cannot follow the crowd, because the crowd is
getting more overweight each year."''


I am maintaining just fine. And all I follow is portion control. I dont
restict my diet of any food. I even eat the occasional candy bar. And I
enjoy a wonderfull dessert nightly. Just one serving and then I stop. I
must say though. Counting calories for as long as I did gave me great
insight to how big serving portions are. In the back of my mind I will
still look at my meal and guesstimate the amount of cals that are on my
plate. Old habits die hard. I noticed when I obssessed about my
calorie intake day in and day out, or restricted my diet from eating
certain foods that I would binge more frequently. Sometimes 2 or more
times a week. I still endulge now and again. Going back for a second
serving of sugar free angel food cake with strawberries. But by no means
the 8 - 10 thousand calorie binges I used to have. I am after all cursed
with being a binger. I will strugle with this for the rest of my life.
But portion control/no certain food restriction has been my holy grail.I
do substitute sugar with splenda or stevia 90% of the time. But if my
body craves that peanut butter cup at the end of a hard week. I let
myself have it. (((one serving only!!))) 7 times out of 10 I wont finish
the whole candy bar now. That evil binging demon doesnt get a kick out of
it anymore when its no longer a ??bad thing??. You peeps know what I
mean. You tell yourself you wont eat doughnuts anymore. Whats the first
thing you find yourself binging on? Doughnuts of course, or some sort of
pastry. Anyway Im rambling now. Just wanted to comment on your post.
..Portion control is working for me. **for now**

--
start 365
goal 200
maintaining 189-194 range
current 193

Ignoramus32597 wrote in
:

In article . net,
wrote:
Ignoramus32597 wrote in
news:ckm1ng :

Exercise, increased fruit and veg consumption are factors in weight
loss, but portion control is a more deciding factor.

That does not imply that exercise or eating vegs is unnecessary, but
it helps set our dieting priorities straight and not forget about
portion control. There is the reason why "eat less, exercise more"
has "eat less" first.

http://www.eurekalert.org/pub_releas...-ssf101304.php

``The study found that 38 percent of obese patients who consistently
spent two years practicing food portion control lost five percent or
more of their baseline weight. Conversely, they concluded that 33
percent of patients who did not consistently practice portion
control gained five percent or more of their baseline weight.

"The message in the study is that you have to eat fewer calories
and/or burn more calories if you want to loss weight," Logue
said. "There are no short cuts. However, there are multiple ways of
eating fewer calories and/or burning more calories. The trick is to
find a way of eating and exercising that works for you that you can
maintain for a lifetime. Since we live in an obesogenic environment,
you can not rely on the overeating and sedentary signals that the
environment is constantly sending. You have to block these signals
out (cognitive restructuring) and change your personal environment
(change the way that you shop for food, where you eat, and how you
spend your non-work time). You cannot follow the crowd, because the
crowd is getting more overweight each year."''


I am maintaining just fine. And all I follow is portion control. I
dont restict my diet of any food. I even eat the occasional candy
bar. And I enjoy a wonderfull dessert nightly. Just one serving and
then I stop. I must say though. Counting calories for as long as I
did gave me great insight to how big serving portions are. In the
back of my mind I will still look at my meal and guesstimate the
amount of cals that are on my plate. Old habits die hard. I
noticed when I obssessed about my calorie intake day in and day out,
or restricted my diet from eating certain foods that I would binge
more frequently. Sometimes 2 or more times a week. I still endulge
now and again. Going back for a second serving of sugar free angel
food cake with strawberries. But by no means the 8 - 10 thousand
calorie binges I used to have. I am after all cursed with being a
binger. I will strugle with this for the rest of my life. But portion
control/no certain food restriction has been my holy grail.I do
substitute sugar with splenda or stevia 90% of the time. But if my
body craves that peanut butter cup at the end of a hard week. I let
myself have it. (((one serving only!!))) 7 times out of 10 I wont
finish the whole candy bar now. That evil binging demon doesnt get a
kick out of it anymore when its no longer a ??bad thing??. You
peeps know what I mean. You tell yourself you wont eat doughnuts
anymore. Whats the first thing you find yourself binging on?
Doughnuts of course, or some sort of pastry. Anyway Im rambling now.
Just wanted to comment on your post. .Portion control is working for
me. **for now**


Portion control also worked for me, in the sense that I maintained my
weight on it. Purely by eyeballing the quantity and making guesses.

I am reading Stu Mittleman's book on running and he has an "85% rule",
which is, he thinks that you have to be good at least 85% of the time.

I am very happy for you Alien, you must be in your 8th or so month of
maintenance. For me, being slim feels as good as on the first day of
it...

i


I am happy for you as well! Yes the feeling of being a ?normal? size is
sureal. Thanks for the book plug. I will check into Stu Mittleman. I can
maybe agree with this 85% rule. I am acctually enjoying maintaining
and finding it easier to live healthy when I'm not living healthy 100% of
the time. Did that come out right? lol

--
start 365
goal 200
maintaining 189-194 range
current 193

On Fri, 15 Oct 2004 03:51:01 GMT, "
wrote:


I am maintaining just fine. And all I follow is portion control. I dont
restict my diet of any food. I even eat the occasional candy bar. And I
enjoy a wonderfull dessert nightly. Just one serving and then I stop. I
must say though. Counting calories for as long as I did gave me great
insight to how big serving portions are. In the back of my mind I will
still look at my meal and guesstimate the amount of cals that are on my
plate. Old habits die hard. I noticed when I obssessed about my
calorie intake day in and day out, or restricted my diet from eating
certain foods that I would binge more frequently. Sometimes 2 or more
times a week. I still endulge now and again. Going back for a second
serving of sugar free angel food cake with strawberries. But by no means
the 8 - 10 thousand calorie binges I used to have. I am after all cursed
with being a binger. I will strugle with this for the rest of my life.
But portion control/no certain food restriction has been my holy grail.I
do substitute sugar with splenda or stevia 90% of the time. But if my
body craves that peanut butter cup at the end of a hard week. I let
myself have it. (((one serving only!!))) 7 times out of 10 I wont finish
the whole candy bar now. That evil binging demon doesnt get a kick out of
it anymore when its no longer a ??bad thing??. You peeps know what I
mean. You tell yourself you wont eat doughnuts anymore. Whats the first
thing you find yourself binging on? Doughnuts of course, or some sort of
pastry. Anyway Im rambling now. Just wanted to comment on your post.
.Portion control is working for me. **for now**

So glad you're maintaining well, Alien. As a binge eater myself, I
know what a victory this is for you.

I was interested in your comment about bingeing more often when you
obsess about calories or forbid yourself certain foods - this is me
exactly, although I know it doesn't work this way for everyone.

janice

In article . net,
" wrote:

Ignoramus32597 wrote in news:ckm1ng
:

Exercise, increased fruit and veg consumption are factors in weight
loss, but portion control is a more deciding factor.

That does not imply that exercise or eating vegs is unnecessary, but
it helps set our dieting priorities straight and not forget about
portion control. There is the reason why "eat less, exercise more" has
"eat less" first.

http://www.eurekalert.org/pub_releas...-ssf101304.php

``The study found that 38 percent of obese patients who consistently
spent two years practicing food portion control lost five percent or
more of their baseline weight. Conversely, they concluded that 33
percent of patients who did not consistently practice portion control
gained five percent or more of their baseline weight.

"The message in the study is that you have to eat fewer calories
and/or burn more calories if you want to loss weight," Logue
said. "There are no short cuts. However, there are multiple ways of
eating fewer calories and/or burning more calories. The trick is to
find a way of eating and exercising that works for you that you can
maintain for a lifetime. Since we live in an obesogenic environment,
you can not rely on the overeating and sedentary signals that the
environment is constantly sending. You have to block these signals out
(cognitive restructuring) and change your personal environment (change
the way that you shop for food, where you eat, and how you spend your
non-work time). You cannot follow the crowd, because the crowd is
getting more overweight each year."''


I am maintaining just fine. And all I follow is portion control. I dont
restict my diet of any food.

I need to cut back for two weeks and will do so on the oldest WW plan
of 1200 calories a day which is based on portion control. I will use
Fitday to track the items without regard to calories. I used this diet
back in 1968 quite successfully ( lost 70 pounds) and WW then began to
change their plan periodically over the succeeding years. I in tuen
became careless about maintenance.

The diet is simple and mainly balanced but it does lean to low fat.
Considering I use butter, dried fruit, nuts and bacon for maintenance,
this old WW diet will be which excludes them will be strictly
temporary. I will continue to use whole milk for making yogurt and have
to use nut flour for baking bread because I cannot use grain. I will
also be having fish five times a week for lunch or dinner and liver
once a week. It is a simple plan and a bit restrictive, but I topped my
upper weight limit allowance this past week and cannpt allow that to go
unchecked. With my two exceptions it will likey actually be more like
1500 calories a day. I'll post the results in twp or three weeks, not
that anyone cares :-(

--
Diva
******
There is no substitute for the right food

Carol Frilegh wrote in
:

In article . net,
" wrote:

Ignoramus32597 wrote in
news:ckm1ng :

Exercise, increased fruit and veg consumption are factors in weight
loss, but portion control is a more deciding factor.

That does not imply that exercise or eating vegs is unnecessary,
but it helps set our dieting priorities straight and not forget
about portion control. There is the reason why "eat less, exercise
more" has "eat less" first.

http://www.eurekalert.org/pub_releas...-ssf101304.php

``The study found that 38 percent of obese patients who
consistently spent two years practicing food portion control lost
five percent or more of their baseline weight. Conversely, they
concluded that 33 percent of patients who did not consistently
practice portion control gained five percent or more of their
baseline weight.

"The message in the study is that you have to eat fewer calories
and/or burn more calories if you want to loss weight," Logue
said. "There are no short cuts. However, there are multiple ways of
eating fewer calories and/or burning more calories. The trick is to
find a way of eating and exercising that works for you that you can
maintain for a lifetime. Since we live in an obesogenic
environment, you can not rely on the overeating and sedentary
signals that the environment is constantly sending. You have to
block these signals out (cognitive restructuring) and change your
personal environment (change the way that you shop for food, where
you eat, and how you spend your non-work time). You cannot follow
the crowd, because the crowd is getting more overweight each
year."''


I am maintaining just fine. And all I follow is portion control. I
dont restict my diet of any food.

I need to cut back for two weeks and will do so on the oldest WW plan
of 1200 calories a day which is based on portion control. I will use
Fitday to track the items without regard to calories. I used this diet
back in 1968 quite successfully ( lost 70 pounds) and WW then began to
change their plan periodically over the succeeding years. I in tuen
became careless about maintenance.

The diet is simple and mainly balanced but it does lean to low fat.
Considering I use butter, dried fruit, nuts and bacon for maintenance,
this old WW diet will be which excludes them will be strictly
temporary. I will continue to use whole milk for making yogurt and
have to use nut flour for baking bread because I cannot use grain. I
will also be having fish five times a week for lunch or dinner and
liver once a week. It is a simple plan and a bit restrictive, but I
topped my upper weight limit allowance this past week and cannpt allow
that to go unchecked. With my two exceptions it will likey actually be
more like 1500 calories a day. I'll post the results in twp or three
weeks, not that anyone cares :-(


Please keep us posted! I am always curious of the different ways everyone
goes about losing/maintaining. {{{{ I care }}}}

--
start 365
goal 200
maintaining 189-194 range
current 193

wrote in message
ink.net...
do substitute sugar with splenda or stevia 90% of the time. But if my
body craves that peanut butter cup at the end of a hard week. I let
myself have it. (((one serving only!!))) 7 times out of 10 I wont finish
the whole candy bar now. That evil binging demon doesnt get a kick out of
it anymore when its no longer a ??bad thing??. You peeps know what I
mean. You tell yourself you wont eat doughnuts anymore. Whats the first
thing you find yourself binging on? Doughnuts of course, or some sort of
pastry.

Well, I sort of know what you mean. I told myself I wouldn't eat sugar as an
experiment to see if I really had trouble with it (like a little book I was reading
suggested) -- at the time I loved doughnuts and everything else sweet and fatty, and
didn't think I *really* had a problem with sugar, but almost nobody was talking about
it then and I found the idea intriguing and decided to give it a try. After finding
out how much I changed (positively) after giving up sugar, I knew I could never go
back. I know in my heart I can't eat sugar *and* weigh under 300 lbs -- and guess
which one I want more. I haven't had a doughnut in 19 years -- so giving up a food
doesn't mean you are going to binge on it at anytime in the future. For me, giving it
up totally is central to staying away from it for good -- just like an alcoholic
can't have just one shot of vodka and then stop. Different bodies, different
solutions.

Mary M
325-153-145

Carol Frilegh wrote:

I need to cut back for two weeks and will do so on the oldest WW plan
of 1200 calories a day which is based on portion control. I will use
Fitday to track the items without regard to calories. I used this diet
back in 1968 quite successfully ( lost 70 pounds) and WW then began to
change their plan periodically over the succeeding years. I in tuen
became careless about maintenance.

The diet is simple and mainly balanced but it does lean to low fat.
Considering I use butter, dried fruit, nuts and bacon for maintenance,
this old WW diet will be which excludes them will be strictly
temporary. I will continue to use whole milk for making yogurt and have
to use nut flour for baking bread because I cannot use grain. I will
also be having fish five times a week for lunch or dinner and liver
once a week. It is a simple plan and a bit restrictive, but I topped my
upper weight limit allowance this past week and cannpt allow that to go
unchecked. With my two exceptions it will likey actually be more like
1500 calories a day. I'll post the results in twp or three weeks, not
that anyone cares :-(

Don't be ridiculous - of course we care. I came here because of you!

I'm expecting reports and results s

--
On the bike . . .
Laurie in Maine
207/110 60 inches of attitude!
Start: 2/02 Maintained since 2/03

In article , SnugBear
wrote:

Carol Frilegh wrote:

I need to cut back for two weeks and will do so on the oldest WW plan
of 1200 calories a day which is based on portion control. I will use
Fitday to track the items without regard to calories. I used this diet
back in 1968 quite successfully ( lost 70 pounds) and WW then began to
change their plan periodically over the succeeding years. I in tuen
became careless about maintenance.

The diet is simple and mainly balanced but it does lean to low fat.
Considering I use butter, dried fruit, nuts and bacon for maintenance,
this old WW diet will be which excludes them will be strictly
temporary. I will continue to use whole milk for making yogurt and have
to use nut flour for baking bread because I cannot use grain. I will
also be having fish five times a week for lunch or dinner and liver
once a week. It is a simple plan and a bit restrictive, but I topped my
upper weight limit allowance this past week and cannpt allow that to go
unchecked. With my two exceptions it will likey actually be more like
1500 calories a day. I'll post the results in twp or three weeks, not
that anyone cares :-(

Don't be ridiculous - of course we care. I came here because of you!

I'm expecting reports and results s
Thanks Bear

It's like riding a bicycle, you don't forget. I already combined tomato
juice, dijon mustard, oregano, saccharin amd tobasco to make a jar of
tasty salad dressing.
Breakfast was:

poached egg on spinach
1 slice almond bread
1/2 grapefruit

Lunch:
Field greens with crumbled cottage cheese and Havarti, slice of pickled
eggplant cubed, homemade dressing
a slice of almond bread
1 small pear (in the salad)
Really good coffee from Whole Foods with added cinnamon and vanilla

Dinner:
Broiled minced lamb
1/2 cup green peas with mint
zucchini
tomato juice
1/2 cantelope

Going over my top weight limit made me crabby this week and I addressed
everything I had issues about so it would all be dealt with. I declined
invitations to places I really didn't want to go, quit a book review
group with books I didn't like and reserved some i really want to read,
insisted on a refund from a store that charged 25% more than another
for an item available elsewhere at the suggested retail price and had a
talk with a friend with whom I attended a group viewing of the
presidential debate. He was popping up and down all evening, changing
seats giving his web site to all the attendees and was very
distracting.

I also decided if JJ from Fla. has any subtle comments on anything I
have to say, I will not respond.

Tha-tha-that's all folks

--
Diva
********
Intending to complete 4 years of maintenance

Ignoramus32597 wrote:

Exercise, increased fruit and veg consumption are factors in weight
loss, but portion control is a more deciding factor.

That does not imply that exercise or eating vegs is unnecessary, but
it helps set our dieting priorities straight and not forget about
portion control. There is the reason why "eat less, exercise more" has
"eat less" first.

http://www.eurekalert.org/pub_releas...-ssf101304.php

“Eat less” that is a tough one
Especially when the grazing and the munching are taking over your willpower

I believe weight lost start when you’re shopping, “Read the label” first.

Reading a label – 101

5gm or 5 ml = 1 tsp
15 gm or 15 ml = 1 tbsp
If one serving contains 30 gm of fat or sugar; picture yourself eating 2
tablespoon full of lard or sugar.

1 gm of fat is 9 calories – I gm of sugar is 4 calories
If you multiple the fat gm. by 10 for a quick count, make sure that less
than 1/3 of the calories are coming from fat (1/4 is ideal)

By spending a few extra minutes in the aisle you can cut your shopping
cart’s calories by 20 to 25%, without changing any of your eating habit yet.



“Shop smart, eat less calories, and exercise more”

Fighting constant hunger? Try skim dairy product: yogurt, cottage
cheese, skim milk, they are rich in proteins very low in fat and quite
the complex carbs.


--
Francois B.
francois[at]NewBody4Free[dot]c o m
http://www.NewBody4Free.com - an online tool that you can customize to
help you achieve your weight and fitness goals!

"Ignoramus21424" wrote in message
...
On Fri, 15 Oct 2004 10:21:55 -0400, Mary M - Ohio
wrote:
wrote in message
ink.net...
do substitute sugar with splenda or stevia 90% of the time. But if my
body craves that peanut butter cup at the end of a hard week. I let
myself have it. (((one serving only!!))) 7 times out of 10 I wont finish
the whole candy bar now. That evil binging demon doesnt get a kick out of
it anymore when its no longer a ??bad thing??. You peeps know what I
mean. You tell yourself you wont eat doughnuts anymore. Whats the first
thing you find yourself binging on? Doughnuts of course, or some sort of
pastry.

Well, I sort of know what you mean. I told myself I wouldn't eat sugar as an
experiment to see if I really had trouble with it (like a little book I was
reading
suggested) -- at the time I loved doughnuts and everything else sweet and fatty,
and
didn't think I *really* had a problem with sugar, but almost nobody was talking
about
it then and I found the idea intriguing and decided to give it a try. After
finding
out how much I changed (positively) after giving up sugar, I knew I could never
go
back. I know in my heart I can't eat sugar *and* weigh under 300 lbs -- and guess
which one I want more. I haven't had a doughnut in 19 years -- so giving up a
food
doesn't mean you are going to binge on it at anytime in the future. For me,
giving it
up totally is central to staying away from it for good -- just like an alcoholic
can't have just one shot of vodka and then stop. Different bodies, different
solutions.

I am the same way, more or less. It is much easier for me to accept
that "X is bad for me" and not eat X, rather than decide that "X is
bad for me, but I want to reward myself with it once a week". That
does not make intuitive sense to me.

Well expressed -- I can relate completely.

(I know that Alien does not see
eating his bars and stuff as a reward, so it is not a dig at him)

What surprises me is how little I miss sugar and sweets. My wife
thinks that I have this incredible willpower that allows be to not eat
sweets, which I assuredly do not have. I simply forgot the lure of
sugar by now. All I remember is that it is something to stay away
from.

And thank you for suggesting to me 15 months ago, that I could live a
sugarfree life. I took it a bit farther and live a sweetener free
life.

You are more than welcome -- it pleases me to know that my experience influenced you
to try it yourself with positive results!

Mary