The Problem in a Nutshell
- POSTED ON: Jun 21, 2017


Food is Not the Enemy
- POSTED ON: Jun 11, 2017

 

FOOD
is not the Enemy,
and
Torturing myself over it
is not the Answer.

 

The substance of FOOD is not what made me obese. 
It all comes back to me
and to my personal eating behavior choices.


Every day, I decide and acknowledge what food, and how much food, is appropriate for me in my life.

That includes accepting that for ME, there can be no “forbidden” foods, and that MY life needs to have room for times of indulgence with food.



Many times in my life, I’ve worked to severely restrict my food intake.  I’ve done many diet experiments with all types and amounts of food substances.

But  I’m now 72 years old, and in the end,
...
part of the diet question has to be: 
Am I happy right now?" 
"Do I feel fulfilled right now?
” 

Time is finite.  Once it’s spent, it’s gone.  At this stage of my life, I’m committed to enjoying as many moments of my life as I can. If I can’t enjoy a moment, then I try to learn from it.

For the past 12+ years, as part of my own weight-loss and maintenance journey,  every day I have consistently recorded all of my food intake into a computer food journal. 

This has kept me Aware of what I’m eating, and helped me with Accountability and Acceptance of my own personal calorie limitations.


My own personal ongoing choice is to eat whatever food that I want in very small amounts, whenever it seems appropriate. 

If I want a cookie,
I eat a cookie, or part of a cookie. 

If I want cake or pie or candy,
I’ll eat a very small amount, like just a “normal size” bite or two.

If I want nuts or cheese or chips,
I’ll eat a small and carefully measured amount of nuts or cheese or chips. 

Even after all these years, I carefully read food labels; and weigh and measure my food.  I consistently record ALL my food ... Every Day ... into my computer food journal which provides me with a running calorie count of the foods I'm choosing to eat. 

For ME, this process is essential for my own personal weight Maintenance, and by using this method I am able to make my personal food choices fit into my daily calorie maintenance budget.

Food is not the enemy, and torturing myself by serving myself food I don’t want, or by avoiding foods that I do want, is not my own personal answer to the question of what and how to eat for weight-loss and maintenance


Eat Small to BE Small
- POSTED ON: May 29, 2017


You have to eat small to be small.  If you eat large, you will be large.
When reducing your meal-size,
it is Important to stick to your normal number of meals. 
If you just start eating smaller meals more frequently,
you're not necessarily eating less food overall,

you’re just reducing the amount you eat at each sitting.

A normal undistended stomach is about the size of your fist. This is really helpful in visualizing how much food to eat.  An average-size fist is about 1 cup. A bigger person usually has a bigger hand. A smaller person’s hand is usually smaller. 





Your own hand is a personalized (and portable) measuring device
for your food intake,
and can be helpful in estimating portion size. 


Taking in small meals to lose weight is not a foreign concept.  It’s been around for decades. Your body will show positive weight results if you:

    ▪    Eat at mealtimes only; and
    ▪    Eat no more than three meals daily,
and
    ▪    Visualize your fist over your plate at every meal,
and
    ▪    Make certain your entire meal’s food portion is NOT larger than your fist.


The digestive system is only able to digest a certain amount of food before it has to start storing the food for later.

Think of your stomach like a muscle. When it's filled with large meals three times a day, the distensibility (the scientific term for the amount your stomach walls can stretch) increases — just like your biceps would get bigger if you were working them out three times a day,

And when you head in the other direction — eating only small meals of a similar volume — your stomach's capacity drops.

After adapting to eating small meals with no food in-between you'll naturally feel full with less food, and your body will send signals to stop eating sooner.

So, if you regularly eat large meals, your stomach's distensibility (or ability to become stretched) will increase to accommodate the food. If you instead eat only small amounts at a time, your stomach's distensibility will decrease.

Remember, however, that without some type of bariatric surgery, one’s stomach reduction or expansion is only a Temporary measure.  The stomach will stay adapted to eating small meals only as long as one CONSISTENTLY eats only a small amount of food, of about the same small volume, at EVERY meal.  

Consistently practicing portion control has taught me to be more satisfied with the process of eating less food.  An IDEAL weight-loss or maintenance plan for ME is eating small food portions of approximately equal volume at three regular semi-set-mealtimes, with no in-between meal eating.

After bariatric surgery, the entire amount of the food on a person’s plate for their entire meal should be no larger than the palm of their hand.  I found that two Splenda packages exactly fit the palm of my hand.  So I took some photos of the packages, my hand, and my plates.



Below is a photo of that process.

Notice how a palm-sized food portion looks on four different size plates: A tiny dessert plate; a teacup size saucer; a salad plate; and a 10 inch dinner plate. For more, read my article, Palm of the Hand.

I've posted a great many of my actual meals here at DietHobby under the Menu Heading: RESOURCES, Photo Gallery.  The section, Petite Meals demonstrates some of my personal efforts at Portion Control.

One thing that I fully understand is that no matter how precisely I weigh and measure and record my food, it is impossible … due to many reasons…. for anyone living outside a laboratory to get a totally accurate calorie count.

However, tracking my food intake …which includes counting calories… has been essential to me in my own weight-loss and maintenance journey.  I do the best I can to track my food accurately, but (except for a temporary trick of the scale due to excess salt/water/waste)no matter WHAT number my calorie records give me… if my weight is increasing, it means that I need to manage, in some way, to eat fewer calories.

This is because eating only 100 calories above one's own individual-personal-energy-balance-point every day for one year will cause a 10 pound fat regain. 

Serving oneself on a very small plate is helpful for Portion Control.

Think small, eat small..... be small......


Palm of the Hand
- POSTED ON: May 15, 2017


The size of an adult woman’s palm is equal to somewhere between one-fourth and one-half cup depending on her basic frame size. 

Bariatric surgeon, Dr. Duc Vuong, says that his patients should always serve themselves only a very small portion of food, and that the entire amount of the food on their plate for their meal should be no larger than the palm of their hand. 

He makes an exception for salads consisting of ONLY green leafy vegetables, and says for a meal that consists of only raw leafy vegetables, the portion can be as large as the entire hand.  This recommendation is based on the fact that during the first 6 months or so after a person has Weight Loss Surgery, the stomach pouch will only stretch to about the size of the palm of the hand.

Dr. V talks about this in his Facebook videos.  He calls the rule, 2x2x1. The circumference of this food volume is the length of 4 fingers across the palm of the hand, and the height of the food volume is 1 finger. 


In his videos he demonstrates the concept of 2x2, by placing two fingers on one-half his palm, then two fingers on the other one-half of his palm.  Essentially, a “sleeve” gastric surgery results in a rectangular thin pouch (2x2), while a “RNY” gastric surgery results in about the same size square (2x2).

For a long time I’ve been working to eat very small food portions, and now I’m experimenting to see if I can tolerate eating meals that are only as large as the palm of my hand.  This morning I found that two Splenda packages exactly fit the palm of my hand.  So I took some photos of the packages, my hand, my plate and my breakfast. 


Below is a photo of that process.

I learned that a portion of food the size of the palm of my hand is even smaller than I previously believed.



Here's how a meal the size of my palm should look on my different size plates.

 

I've posted a great many of my actual meals here at DietHobby under the Heading at the top of the page, RESOURCES, Photo Gallery.  Those of you who are interested in Portion Control might want to take a look at the photos posted under various meal categories there.

 


Dr. Duc Vuong, the Support Surgeon


Five points made by Dr. V in his recent Facebook video: "How Much to Eat?"

  1. Palm of Your Hand - a meal should be the size of the palm of your hand.

  2. You Plate Your Own Food - Use a Very Small Plate - a Teacup size Plate

  3. 2x2x1 - The circumference of this food volume is the length of 4 fingers across the palm of your hand, and the height of the food volume is 1 finger. 

  4. Salad = the size of your whole hand. A leafy green salad is an exception to the 2x2x1 rule because it is a raw vegetable with very little density.

  5. Don’t Trust Your Brain!   Your brain wants you to eat more. Before eating, portion out an amount of food that is ONLY the size of the palm of your hand. Unless you do this, despite what your brain tells you, the amount of food that you will wind up eating will be more than the size of the palm of your hand. 



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