Week 7: Lose Weight
Put portions into perspective: Because we’re so used to seeing the massive amounts of food we get in restaurants, we need to adjust our perception of what
a recommended portion it. Practice measuring out individual servings (like ½ cup of cooked rice or a single portion of cereal
according to the package label) or weighing them (try a 3-ouce piece of fish or chicken). Put the foods on a place or in a
bowl to observe how they look.
See yourself slim: Post a motivating photo of yourself (from a time when you were close to your desired shape) on the fridge. Or take out those jeans you aspire to fit into and hang them up somewhere outside your closet, so you’ll see them whenever you pass by.
Eat more slowly: It takes about 20 minutes to feel full, so when you eat more slowly, it gives your body a chance to receive the signals from your brain that you have eaten enough. Taking your time can help prevent you from ingesting extra calories. A University of Rhode Island study found that when college students were told to eat quickly, they downed 646 calories in 9 minutes, but when they slowed down and savored their meals, they at 579 calories in 29 minutes.