It’s that time of year when many of us vow to start eating right, enforce some serious self-care, and lose those extra 10, 15, or 30 pounds. If this is your resolution, think back to years past. How many times have you made the same commitment only to find it too challenging or frustrating to succeed?
Rather than break a world record for the number of times you’ve made the same resolution why not finally crack the code to everlasting weight-loss success? I’ve got just the tool to help you stay the course this year: the portion challenge.
The portion challenge is a call to be mindful of how much food you’re eating. I’m not asking you to count calories, omit entire food groups, or starve yourself once or twice a week. You don’t even have to give up dessert. You only need to consider how much you’re eating.
Your number one portion challenge is to follow this basic rule: Every time you eat, look at your plate from the perspective of portion size. The general guideline is that your dinner plate should be half veggies and fruit, one-quarter protein (fish, poultry, meat, legumes), and one-quarter starch (potatoes, rice, peas, corn).
That’s it. Even if challenge number one is all you do, I can almost guarantee you’ll lose weight. I say this with confidence because I know that most people are oblivious when it comes to what is an adequate amount of food. I see it every day, with clients, in restaurants, and in the growing rates of obesity. The funny thing is that when people eat with portion size in mind, they find it’s more than enough food. They’re satisfied. Not stuffed. Not only do they lose weight, but they feel good doing it.
For even better results, boost the challenge with a lifestyle change, such as working out with a buddy or drinking that last cup of caffeine by noon for a better night’s sleep. Weight loss is about more than food intake. Small adjustments in your mind-set, environment, habits, and life add up to help you reach that tipping point—the point at which that number on the scale is a mere afterthought.
Challenge is good. It affirms that we can do more than we think we can. Commit not to losing a set number of pounds but to changing your relationship with food by being mindful of your portions. The upshot is a maintainable weight loss.
For more portion-control challenges and lifestyle changes, check out my new book—Finally Full, Finally Slim: 30 Days to Permanent Weight Loss One Portion at a Time (Center Street/Hachette)—available in bookstores and online TODAY. Divided into sections on Your Mind-Set, Your Environment, Your Habits, and Your Life, the book will help you see the big picture of weight loss, which always includes a healthy relationship with yourself, as well as the food you put into your body.
And then start brainstorming. You’re going to need a new resolution a year from now.
Lose weight with portion control: Finally Full, Finally Slim featured in the COVER STORY of the New York Post