measure for measure

Though you may be eating a well-balanced diet, if you are not at your goal weight, you may be eating too much. This week is a quantity challenge: follow these three rules for seven days straight, and watch the scale move…

• Get out the measuring cups, and serve yourself only the amount that the packaging declares is a serving: ¼ c. nuts, ½ c. rice, 1 oz. tortilla chips, etc. Take a good long look – does this serving size resemble what you normally eat?
• Turn the TV off. Studies show that Americans eat nearly 40% more calories when watching TV, in part because the distraction does not allow the brain to register when you are full. This week practice mindful eating without distractions, and stop when you are full, not when your plate is clean.
• Don’t bring seconds to the table. Plate your food in the kitchen and pack up the leftovers before you start your meal. If you are still hungry 30 minutes after you finish eating, you can have more, but waiting that time will allow your brain to catch up with your belly, and chances are you’ll be satiated by your first helping.