Healthy Weight Loss

[Mopsie]

Basically it divides up a plate this way:

(Picture your plate like a clock as I describe this)

Divide the clock in half with a line going from 12 to 6. The left side of your clock should be some sort of vegetable (non-starchy).

Now draw another line from the center of the clock to the three. The upper quadrant is lean protein and the lower quadrant is carbs.

Then you also add (off to the side) a serving of dairy and a serving of fruit.

It is an easy visual way to see the amount of food you should have each meal.

Here is a link: http://www.m.webmd.com/diabetes/usin...-with-diabetes

[Gemme]

Great find, Kelt!

Good idea, Mopsie.

Hope everything works out, Scarlett.

[PaPa]

Originally Posted by Mopsie

Basically it divides up a plate this way:

(Picture your plate like a clock as I describe this)

Divide the clock in half with a line going from 12 to 6. The left side of your clock should be some sort of vegetable (non-starchy).

Now draw another line from the center of the clock to the three. The upper quadrant is lean protein and the lower quadrant is carbs.

Then you also add (off to the side) a serving of dairy and a serving of fruit.

It is an easy visual way to see the amount of food you should have each meal.

Here is a link: http://www.m.webmd.com/diabetes/usin...-with-diabetes

First of all, Mopsie, I want to thank you for sharing since I know it is difficult for you. Secondly, I did not know that is what it was called!! I am not diabetic, but the High Risk Obesity Clinic gave me a picture of this method. They include it with all packets they give to patients. The page also had a picture of a deck of cards, a baseball, a golf ball, a poker chip, a hockey puck, etc...It is used as a visual method of learning measurements. I have tried to switch to this method because it is easier to see how much I should be eating and then adhere to that amount versus what actually is taken onto my plate and ingested when not keeping a food log or thinking about it.

I think one thing I am battling for me is the actual addiction part. The sensational aspects of food: the smell, the texture, the taste, the visual component...I have realized it was never about hungry or full. As a matter of fact, I have not known hunger in many years. I do not know what it is like for my stomach to growl and tell me that it needs nourishment. Drinking a glass of water a half hour before meals does not diminish my appetite because in my addiction I entered a pattern of eating past the full point. During those times I would keep eating and then be able to eat more and without pain. That to me is just plain scary when I think about it in hindsight!!! That is insane! I guess addictions are crazy like that!

My next appointment with the doc is on the 18th. I have a nutrition class beforehand. It will be my first actual class because before I did not attend those. When going through my paperwork from all the times I have been there, I realized I have went there off and on since 2000. That is 13 years!! I think it is time to buckle down now and git 'er done! I am really struggling, but I am determined as I have said before. I also am grateful for this thread and the supportive friends I have here. Thanks to all of you for contributing to my recovery.

[Gentle Tiger]

Thank you for explaining Mopsie.

[Miss Scarlett]

Got my "official" number this morning and I've lost 15 lbs...for once my doctor's scale weighed me lighter than my scale at home...not usually the case, go figure.

While my doc was happy with the number he was very unhappy in that I lost that over the last 28 days. According to him it was too high a percentage of my body weight to drop in such a short amount of time.

We had a very long talk about my not eating, my history of eating disorders and everything that's been going on in my life. He actually called me anorexic and I nearly fell off my chair! I pointed out to him that I was neither cadaverous nor skeletal. He reminded me that it didn't matter, that my hair is starting to fall out and my nails have nearly stopped growing and, based on that and my history, I should know what he meant. Sadly I do and really hated to admit that to him...sometimes denial is a very comfy place.

After additional discussion we came up with a "plan" that we can both live with. I'm determined to win this battle. Wish me luck...

[Miss Scarlett]

[PaPa]

http://www.foxnews.com/health/2012/1...ood-addiction/

I read this today and learned a few interesting things so wanted to share.

[girl_dee]

thank you Papa

Still on the prednisone but soon to be done,.. got get back on track!


and the test shows i have a food addiction tendency!

Truth? If we as humans only ate when we were hungry, and stopped when we were satisfied, we would not have a problem... that's my opinion anyway

Food is comfort and lack of it is comfort for me too, so when i go from starve to binge it plays havoc on me.

Progress always ongoing....

[Gráinne]

I just saw this: http://commonhealth.wbur.org/2013/06...fat-acceptance

I do think we (I) need to get out of the mindset that fat=unhealthy. Not necessarily. People are the size they are for all kinds of reasons, including genetics. If there's health problems due in part to being heavy, then it makes sense to sensibly reduce. Otherwise, it makes much more sense (and costs far less) to focus on good habits instead of getting to some unrealistic shape or weight.

This week, I was diagnosed with mild, very early arthritis in one knee. I have anti-inflammatories if needed, was instructed to do gentle movement several times a week, and stretch. The doctor did recommend that I lose some weight, as excess weight is hard on knees.

So, onward. This will become a well-read thread for me, and especially the last few posts on mindful eating. I have to confess it's quite overwhelming, though. Maybe one habit at a time, done well.

(oh, and I also show "food addiction tendencies". I knew that deep down, anyway. That's the kind of thing I think I need to go back to OA for, not necessarily a focus on "losing weight").

[Miss Scarlett]

Originally Posted by PaPa

As a matter of fact, I have not known hunger in many years. I do not know what it is like for my stomach to growl and tell me that it needs nourishment.

Been there and thought I'd never recognize true physical hunger either. But now I do and you will too. It takes some time but it does happen. Hang in there, you're worth it!

[PaPa]

Originally Posted by Miss Scarlett

Been there and thought I'd never recognize true physical hunger either. But now I do and you will too. It takes some time but it does happen. Hang in there, you're worth it!

Thank you for the words of encouragement Miss Scarlett. Congratulations on your own growth and awareness. I think as I too raise my cognizance to my habits and be more mindful of my actions/reactions I will be able to get this addiction under control.

[girl_dee]

Originally Posted by Miss Scarlett

Been there and thought I'd never recognize true physical hunger either. But now I do and you will too. It takes some time but it does happen. Hang in there, you're worth it!

i could skip eating all day and eat nonstop after 6pm.

Anyone else?

i love crunchy things and munching.. and thats my downfall. i spend the whole day being *good* then crave carbs and milk after 6-7 pm!

[Gemme]

Originally Posted by Miss Scarlett

Got my "official" number this morning and I've lost 15 lbs...for once my doctor's scale weighed me lighter than my scale at home...not usually the case, go figure.

While my doc was happy with the number he was very unhappy in that I lost that over the last 28 days. According to him it was too high a percentage of my body weight to drop in such a short amount of time.

We had a very long talk about my not eating, my history of eating disorders and everything that's been going on in my life. He actually called me anorexic and I nearly fell off my chair! I pointed out to him that I was neither cadaverous nor skeletal. He reminded me that it didn't matter, that my hair is starting to fall out and my nails have nearly stopped growing and, based on that and my history, I should know what he meant. Sadly I do and really hated to admit that to him...sometimes denial is a very comfy place.

After additional discussion we came up with a "plan" that we can both live with. I'm determined to win this battle. Wish me luck...

Good luck!!! Attacking it head on is the best way to ensure your success.

dee, I'm the same way in that nighttime eating is off the charts. I can usually monitor things and keep them to an acceptable level during the day with being busy at work and running errands, etc but at night is when it becomes a true battle of willpower to eat or not eat and what to eat and when to stop.

[girl_dee]

Originally Posted by Gemme

Good luck!!! Attacking it head on is the best way to ensure your success.

dee, I'm the same way in that nighttime eating is off the charts. I can usually monitor things and keep them to an acceptable level during the day with being busy at work and running errands, etc but at night is when it becomes a true battle of willpower to eat or not eat and what to eat and when to stop.

i remember Oprah talked about her weight loss once.. Said she was at a plateau for a while..she change one thing.. No eating after 6pm. It worked. She said she would rush home to get done eating by 6 and that got her going again.

i also heard that you should have a little protein before bedtime to keep metabolism up during the sleeping fast.......

However......Cereal and a glass of milk isn't protein lol.

[Mopsie]

Reposting for girl_dee

Originally Posted by Mopsie

Basically it divides up a plate this way:

(Picture your plate like a clock as I describe this)

Divide the clock in half with a line going from 12 to 6. The left side of your clock should be some sort of vegetable (non-starchy).

Now draw another line from the center of the clock to the three. The upper quadrant is lean protein and the lower quadrant is carbs.

Then you also add (off to the side) a serving of dairy and a serving of fruit.

It is an easy visual way to see the amount of food you should have each meal.

Here is a link: http://www.m.webmd.com/diabetes/usin...-with-diabetes

My version of a plate diet is to use a side-plate, not a full-size dinner plate.

It comes from many moons ago when I was teaching m'self to eat in public again...after years of anorexic/bulimic hiding away and refusing to eat with people.

[girl_dee]

[QUOTE=Daktari;822158]My version of a plate diet is to use a side-plate, not a full-size dinner plate.

It comes from many moons ago when I was teaching m'self to eat in public again...after years of anorexic/bulimic hiding away and refusing to eat with people.



i like using small plates myself. It's a good way to tone down portions.

[Kelt]

Originally Posted by Daktari

My version of a plate diet is to use a side-plate, not a full-size dinner plate.

It comes from many moons ago when I was teaching m'self to eat in public again...after years of anorexic/bulimic hiding away and refusing to eat with people.

Smaller plates/bowls is something I adopted when I started my weight loss 3 years ago and I still eat this way. I find it a lot more satisfying (mentally) to have a big heaping plate and know that I get all of it than to have a small pittance on a giant (American sized) plate.

I got mine very inexpensively open stock at an Ikea store.

American plates are now 11-12 inches, euro 7-9. Mine are 7.

My grandmothers china has 8 inch dinner plates. That is how much things have changed in a short time. No wonder we eat more, and we are a lot less active.

Originally Posted by Kelt

Smaller plates/bowls is something I adopted when I started my weight loss 3 years ago and I still eat this way. I find it a lot more satisfying (mentally) to have a big heaping plate and know that I get all of it than to have a small pittance on a giant (American sized) plate.

I got mine very inexpensively open stock at an Ikea store.

American plates are now 11-12 inches, euro 7-9. Mine are 7.

My grandmothers china has 8 inch dinner plates. That is how much things have changed in a short time. No wonder we eat more, and we are a lot less active.

Really, US dinner plates are so much bigger?
Not sure where you got those figures but I've never seen a dinner plate quite that small on my visits to various European places.

Your figures have just spurred me to measure the various styles of dinner plates I have. They range from 10in with 7in usable space to 11in with 8in usable space. I don't count the 'rims' as usable. These are a 'normal' size over here in my experience.

My larger side plates are 8in with 6.5in usable space and the smaller ones 7in with 5.5in usable. These are a perfect size for what mates call my 'bird' portions. cheep-cheep-quack!

[girl_dee]

Originally Posted by Daktari

Really, US dinner plates are so much bigger?
Not sure where you got those figures but I've never seen a dinner plate quite that small on my visits to various European places.

Your figures have just spurred me to measure the various styles of dinner plates I have. They range from 10in with 7in usable space to 11in with 8in usable space. I don't count the 'rims' as usable. These are a 'normal' size over here in my experience.

My larger side plates are 8in with 6.5in usable space and the smaller ones 7in with 5.5in usable. These are a perfect size for what mates call my 'bird' portions. cheep-cheep-quack!

US plates are humongous ! i prefer to use really small, like a salad plate, and enjoy a second 'serving' ...