Add more vegetables

If you build your meal around a delicious and colorful vegetable platter or salad, then the calories you eat will be less than if you centered your meal around the protein portion of your plate. Vegetables can be extremely filling and help you keep control of those portion sizes. When in doubt, make sure that your vegetables or salad take up the most space on your plate.

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)
• Or visit us online to schedule an appointment: http://fitmedicalweightloss.com/

Drink water with your meal

If you gobble your meal quickly and don’t take time to digest it properly, then you not register the fact that you are full. Make sure you drink water with your meal and give yourself ample time to enjoy your meal. This will help you gauge whether you have had enough. Emptying your plate just because it is there is unnecessary if you reach the point where you are satisfied.

Buy smaller plates

If portion sizes are becoming a real issue, then you may want to consider buying smaller plates. You can trick your brain into thinking that there is a perfectly adequate meal on your plate rather than serving up a small meal on a large plate which can leave you feeling hungry when all is said and done. Plate sizes back in the 50s and 60s were much smaller than they are now, so take a step back in time and buy something which will fulfill your needs better.

Eat out less

Try to reduce the number of times you eat out over the course of a week as portion sizes in restaurants can be two or three times larger than what you need (and more in some cases). If you must eat out, then ask for half your meal to be put aside for takeout purposes to stop you from overindulging unnecessarily. And whatever you do, say no to the extra and appetizers that are often served up before your meal as they are totally unnecessary.

Keep yourself in check

While you may not want to get into the habit of measuring your food at every meal, every now and again to make sure you are sticking to your goals can be helpful. If you don’t have measuring cups or a scale on hand, remember that the size of your fist is approximately one cup and your palm is comparable to 3 ounces of meat or fish.

Never eat directly from a packet

Always measure out portions of a bag so you can keep control of how much you eat. Opening a bag of treats and promising yourself that you will stop after a few, can lead to bad decision making. Always serve up your intended amount and keep the rest for later, or even better, share with friends, so there is less for you to eat.

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: