Consistency is a highly under-rated trait,
but it is one of the behaviors that is most necessary
for successful weight-loss and maintenance.

The definition of Consistency is:
reliability or uniformity of successive results or events
To be consistent means to constantly adhere
to the same principles, course, or form.

There are many different ways to eat,
and many different diet plans.
Most all of them will work
IF they are consistently followed.

We don’t all have to have the same diet,
or the same eating plan,
but to be successful,
we have to develop a pattern of eating
which gives us the same or less calories
as our individual body burns.

We don't always have to eat the same things,
or always eat at the same times,
or even always eat the same amounts.
But we need overall consistency
minute after minute, hour after hour,
day after day, week after week,
month after month, year after year.

When talking about weight-loss or maintenance.
I think a “lifestyle change” means that
we have to change the patterns of eating
that made us become overweight or obese,
and replace it with another, lower-calorie pattern.

This, of course, involves and requires consistency.

Gratitude is feeling or showing
an appreciation of kindness, of Thankfulness.

It is a way of recognizing
the importance of a source of pleasure.

Gratitude is an emotion that
expresses appreciation for what one has.
It is currently receiving a great deal of attention
as a facet of positive psychology.
Gratitude is what gets poured 
into the glass to make it half full.

Studies show that gratitude
not only can be deliberately cultivated
but can increase levels of well-being and happiness
among those who do cultivate it.

In addition, grateful thinking
-- and especially expression of it to others –
is associated with increased levels
of energy, optimism, and empathy.

I am grateful to each one of you who participates here
by reading or commenting or watching a video.

 Thank You.

For those who are following my “Ask Grandma” videos
click to see my latest one: “ School Bullies & Mending Relationships”
which is located in DietHobby under RESOURCES, Videos, Ask Grandma.

Portion control is understanding
how much a serving size is
and how many calories a serving contains.

Portion control is important for weight management
since a person’s weight is determined by their total calorie intake.

Healthy eating, (using Aristotle's philosophy)
is the desirable middle between
the extremes of excess and deficiency (over-eating and not eating enough).

A "serving size" according to a package
may bear little resemblance to the amount of the food
which most people eat at a time.

First-time dieters can find the process of calculating serving sizes
and calorie counting confusing;.
and because there are so many varieties of supermarket products,
serving sizes are commonly inaccurate.

Portion sizes can be estimated by using objects as a point of reference.
One way of determining portion size is to compare hand size.

For example a healthy serving of protein should not be larger
than a palm size piece of meat.

Carbohydrate servings such as pasta can be measured by fistfuls.
A healthy serving of pasta should be one fistful.

A great many people don’t understand that
a standard “serving size” is NOT the amount of food
that their parents, family, friends, or restaurant places on a plate
and serves to them.

Here are some examples of standard serving sizes.
If you only have half, you’re having one-half a serving;
and if you have more,
consider the fact that you’re having extra servings.

One serving of grain:
one cup of whole grain cereal, one fourth of a bagel, one cup of pasta.

One serving of vegetables:
five cherry tomatoes, five sticks of celery, one whole carrot.

One serving of fruit:
a medium apple, fifteen large grapes, half a banana.

One serving of dairy:
one cup of milk, three cheese cubes, half cup of low fat cottage cheese.

One serving of meat:
1/4 chicken breast, daily guide line: one fist full per meal.

Fats and Sugars:
as little as possible, dairy and meat contain plenty of necessary fat,
while fruits contain enough natural sugars.

The Fall season has started here in Central California.
The weather is getting cooler,
Days are getting shorter,
and the leaves are beginning to turn and fall from the trees.

Fall brings many changes,
but my commitment to maintain my weight loss isn't one of them.

I continue.

Minute by Minute
Hour by Hour
Day by Day
Week by Week
Month by Month

Some would say,  "It should be easier
after consistently following this behavior
for a 7 year period.

Possibly it should be.
But it's not.
And That's Okay.

Recently I posted another cooking video, Peach Quick Bread,
which is located at DietHobby, under RECIPES, Sweet Tastes.

This is a reduced-carb and reduced-fat recipe
and is low-calorie when eaten in small amounts.

It contains wheat and some sugar, and is a tasty treat
for those who have a food plan which allows those specific foods.