“Lose weight!” That is probably the most common New Year’s Resolution. Every year you approach weight loss in the same way, and instead of learning from each weight loss attempt, you do the same things over and over regardless of how effective it has been. This year try something completely different, or try an old strategy in a different way. For example, you could get out your measuring cups and spoons and use them to build your confidence and mindfulness around food.
There are no perfect portions
When it comes to eating and weight loss, I’m all about mindfulness. One way to increase mindfulness is to weigh and measure your food. But not in the traditional sense of using the scale to see how little you should eat, use it learn more about your specific needs. How much food do you need to eat for your specific needs and goals? This is a common question that has a complicated and variable answer. You can begin to answer this question by mindfully measuring your food, journaling and reflecting.
You have probably heard that a portion of meat, fish or chicken is 3 ounces, a portion of pasta is ½ a cup or a portion of vegetables is 1 cup. These are simply reference amounts, not the perfect portions of food that you should eat. You may need 2 portions to feel satisfied today but only half a portion tomorrow.
Develop skills to eat with confidence
Your measuring cup and food scale can not tell you how much food you need to feel satisfied. By mindfully measuring the food that you intend to eat, eating and then reflecting, you will learn what the right portions of foods are for you. You will begin to trust your body’s responses to different kinds and combinations of food. Collecting this kind of information will make you a more confident eater.
The Perfect Portions food scale pictured here also has a very nice feature of telling you how many calories, fat, protein, carbohydrates, and other nutrients are in the food. Calorie awareness is key to confident eating, not so that you count calories, but so that you understand the concept of calorie density. It’s important that we occasionally have that ah-a moment when we realize how few or how many calories are in our favorite foods.
If you have type 1 diabetes or type 2 diabetes and are counting calories, this scale is for you. Used wisely, the data from this food scale will result in dramatically better blood glucose control.
Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for personalized nutrition or health advice or healthcare. Never disregard medical advice or delay seeking medical care because of something you have read or accessed through this website.