I love the fact that I see so many people trying to eat healthier. On your blogs and on my friend’s tables, I see lots of fresh vegetables, yummy salads, fabulous main dishes, and desserts in tiny portions. Sometimes I’ve noticed that some people who are eating really healthy foods are having trouble seeing the scale move.
I think it can be tempting to equate healthy foods with automatic weight loss. I believe that’s a myth. Just because you are eating foods that are good for you, not overly processed, and as close to nature as possible, doesn’t automatically mean you will lose weight.
Agree or disagree?
Foods that are better for your body undoubtedly have a positive impact on your health. Avoiding sodium, added sugars, and all the chemicals processed foods contain is a good idea. I know I still feel like my nutritional status is a work in progress. It has evolved and changed over the years. But while you are watching all those things I previously mentioned it’s really important to not forget one thing:
PORTIONS
Portion control has been one of the three keys to weight maintenance for me. I am always aware of my portion sizes, whether I’m eating a piece of birthday cake or a piece of grilled chicken and vegetables. It’s very easy to overeat either, but most of us realize that eating too much cake isn’t a great idea while trying to lose weight whereas eating chicken is good. And it is good to eat lean protein, you just can’t eat too much of it!
I’ve been out to dinner with friends who boast that they are picking a healthy entree. But when the entree comes out and there is enough food on the plate for three people, I am always interested to see what they will do. Most of the time they eat the entire thing. I’ve seen it happen not only in restaurants, but in my own house. We will have someone over for dinner and I’ll make a healthy meal as usual. Even if my friend is trying to lose weight she will load up her plate and eat it all.
It’s almost like the healthy food trap. I think it’s important to remember that portion control is for 99% of the foods we eat. As you are working through your journey there may be a time where you find the scale stalling. You know you are eating healthy foods, you are exercising, and are annoyed! The first thing I’d look at if I were you is your portions. It’s so easy to let extra food creep into our diets – believe me I know!
Question: Are you always aware of your portion sizes no matter what food you are eating? Have you ever noticed the tendency to let extra healthy food creep in? Diane
I still weigh and measure. And I agree – totally easy to fall in the ‘but it is good for me trap’. ESPECIALLY with fruit. Smoothies (for example) can be a real carb/calorie fest.
.-= vickie´s last blog ..Make Up, Masks and Dance =-.
Yep, I’ve had this problem in the past (and I am trying to get past it now). It’s not that I eat bad foods, but I tend to eat too much of them. It’s why I’ve been having difficulty losing some weight I gained during winter. I’ve been slowly cutting back on my portions so it doesn’t feel too sudden for me.
.-= Diana´s last blog ..Exposed… but not physically. =-.
frack
child calls but I wanted to add that I gained my manuscript many ALL ON HEALTHY FOODS—just way outta whack with portion size.
15 happy HEALTHY FOOD el bees
.-= Miz´s last blog ..MizFit, Fitness Magazine & choosing what we see. =-.
Fruit!
So easy to fall into the ‘it’s only an apple, it’s good for me’ trap and eat too much.
.-= Deniz´s last blog ..Progress? =-.
Hi Diane,
I just wrote yesterday that portions are what I need to keep an eye on. I eat quite healthfully but I do know that I eat way too much and it shows on the scale. Even good-for-you-food has calories!!!
I definitely have to adjust my portions in order to see better weight loss results.
I don’t eat until I’m 80% full … I eat until my plate is empty. I have to change this.
.-= Fitcetera´s last blog ..I’ve Turned a Corner … Peekaboo! =-.
Hello there
I weigh my food but not my fruit and veggies, and do eat lots of those…
I have to watch the portion sizes of the so called * Free foods * on my WW plan.
Thanks for the reminder…
This is so me lately. My last overeating bouts that I blogged about were all “healthy” foods. But way, way, way too much. The other night, admission here, I had 4, yes 4, whole grain bread thins. And that was just part of that binge. Ugh.
BTW – I finally got to my Shape magazine and saw your page in there. How cool for you:)
.-= Karen@WaistingTime´s last blog ..A Broken Record =-.
I always start my meals with some vegetables which are low in calories, for example, lettuce (but only lettuce, anything high in calories).
When I see that I’m very hungry, I take more of this lettuce. I know that I’m eating a big portion of it, but I compare it to a piece of meal or any other thing.
So, when it’s time to eat the meal I’m not so hungry and I can eat only my portion.
What I say is similar to: will I eat 20 cups of lettuce? Yes, I know that I won’t. But, if I’m very hungry, will I eat a chicken breast in spite of only half one? Maybe yes.
I count on calories (I feel that I’m being an expert!) and try to conserve portion size. But in case I’m very hungry, I try to eat bigger portions, but only of low calorie foods. The portions of all the other meals are rigorously followed.
The only way I keep portions in check even after all these years is to weigh and measure with measuring cups and spoons. I can’t eyeball portions worth a hoot.
I think your right that calories matter even with “healthy” foods. Its so easy to fall into the I can eat all I want its healthy food after all trap.
.-= Susan´s last blog ..I Give You Roses Enjoy! =-.
Portion control is SO important. I thought I was being healthy because I always had whole grain high fiber cereal for breakfast, but I later realized I was eating 3-4 servings at a time!!
.-= Lauren @ Eater not a runner´s last blog ..bum leg =-.
I have something for you on my blog!
.-= 266´s last blog ..Fabulously Uplifting =-.
Portion size is essential !
.-= Diane´s last blog ..An affair with Keifer =-.
I totally agree! I mean…yes, I gained alot of my weight eating sweets but I think the main culprit WAS my portion sizes!!!
.-= Amy´s last blog ..…April 28th & 29th… =-.
It’s all calories in and calories out for me. So if someone is eating healthy but not watching the calories then they’re obviously going to have a problem losing.
.-= John´s last blog ..Not So Bad =-.
Yes! Lately I am finding myself bingeing on raisins. RAISINS, of all things!
.-= moonduster (Becky)´s last blog ..Finding The Fun In Exercising With Your Children =-.
I am totally guilty of this. Thanks for the reminder!
.-= Carla´s last blog ..Outdoor running vs. indoor running =-.
I pretty much weigh everything except fruits and veggies. Every day. It’s so easy for my eyeballs to tell me that a heaping tablespoon of peanut butter is still only 100 calories. And then that becomes the ‘portion’ in my eyes.
It really does boil down to calories in and calories out a lot of times.
.-= Lori (Finding Radiance)´s last blog ..Status quo? =-.
I proved this to myself last summer. I decided to get healthier in 2 steps. First was to eat mostly whole foods. I ate until I was not hungry. I was completely overhauling my food choices in an environment that I was prone to mindless eating and less than stellar choices. So, it was essential that I not be hungry. After 4-5 months of eating like this, I felt great but had only lost 2 lbs. Then I started looking at portions. I would have a whole sandwich at lunch, I started having a half. I only had a half cup of yogurt and 1/4 cup of granola instead of double that. The weight started coming off. All the same choices from the previous months, just less. Much easier than switching from burgers and fries to skimpy salads in one fell swoop.
So funny you wrote this because my husband and I were just having a conversation about it last night. (Or, um, I was lecturing him. Whatever.) Since olive oil is healthier than butter, he thinks he can practically drink it. I had to remind him, just because something is healthy doesn’t mean it’s a free food. They still have calories. Milk has calories, so does peanut butter–so eating 8 spoonfuls before dinner probably isn’t the best idea.
.-= Tracey @ I’m Not Superhuman´s last blog ..The Good, The Bad, The Ugly =-.
I watch portion size with healthy fats and such, but as has been stated in these comments there are “free” foods that you can fill up on. These are mostly vegetables in WW. I think if you are at the beginning of a weight loss program, you will see results by just eating healthy with regular portions. I am now within a normal BMI range and am not losing anymore and I have to watch portions just to maintain. And just because I workout doesn’t mean that I can eat whatever I want even if it is healthy.
When I begin work with a new weight-loss client, the very first thing we discuss, are portion control and frequency of eating. This is a real gut check for most, because I show them, right there in my studio, proper portions of some basic foods. They are usually astonished. Nutritionist Anne Fletcher once demonstrated that they average serving of breakfast cereal poured, is actually 5 servings — 5!
When it comes to things like nuts, for example, which are very healthy and very efficient foods, a little goes a long way. 6 almonds is scarcely a handful.
Anyway, food for thought… so to say.
Thanks Diane.
.-= Emergefit´s last blog ..Nine Inch Nails; Discipline… =-.
Knowing the portion size has been very helpful for me.
I also find myself watching what other people eat and watching what they have placed on the conveyer belt at the grocery store.
.-= ‘Drea´s last blog ..Resistance Is Futile? =-.
My doctor was thrilled when I told him I lost 10 lbs in four months. But I was not happy. I was hungry all the time and obsessed with weighing and measuring, and with annoying daydreams about carb-loaded foods. When I cut the carbs down to a level that was right for my body, and increased the fats, my hunger disappeared and I no longer had to worry about portion control. I just eat until I’m satisfied. My weight loss is nice and steady now.
My biggest challenge is making sure I eat enough fat…after living for years on a low fat diet (disaster for me), I have to constantly remind myself that fats are my best friend.
This is me to a T. I made a commitment to pay attention to portions this week. I lost 2.9 lbs this week by ONLY paying attention to the portions. No addition of exercise, just acknowledging my excuses and paying attention.
How simple yet very rewarding!
.-= Jules – Big Girl Bombshell´s last blog ..Excuses are Like Puzzle Pieces =-.
Portion control is so important. I am trying to teach my hubby this! I do weigh and measure a lot of my food, it is so easy to over estimate portions sizes.
I have noticed that if people find out I have made a lighter dessert they will decided to have a second piece because it’s “light.” That defeats the whole purpose!
You still have to be concerned with calories in verses calories burned.
.-= Tami@nutmegnotebook.com´s last blog ..Thyme-and-Garlic Roasted Turkey Breast =-.
I’ve become more and more aware of my portions. I fell into the trap of “it’s healthy I can eat as much as I want.” Now I’m more likely to measure and eat smaller portions. If I’m still hungry than I can go back for me.
.-= Cynthia (It All Changes)´s last blog ..Little Girl Dreams + Confession =-.
So true, Diane. Particularly when it comes to things like fruit … what a great food that is, so many health benefits in it, but SO easy to overeat. Nowadays one serving of a fresh orange is so seldom the whole orange. Some of the ones I get are at least 3 servings. The same with pasta and potatoes.
.-= Siobhan´s last blog ..It IS what you eat… =-.
Girl…I can’t even give my normal “self-reflective” type of comment because I am so tired of analyzing why the pounds seem to be dropping so slowly despite my best efforts! LOLOLOLOL! But I do agree with you 100% (as usual) that eating healthy does not always equal weight loss. As well as being thin doesn’t = a healthy diet.
.-= PhluffyPrincess´s last blog ..Weigh In (Week 13) & Beach Challenge Results =-.
I definitely believe weight gain is possible on healthy foods. After all, even some healthy foods are still to be eaten in moderation. I love almonds, but if I ate those to my fill, I’d probably take in 5,000 extra calories a day.
.-= Jeremy Logsdon´s last blog ..Aurorae Yoga Mat Giveaway! =-.
Great tip, I think that’s something that people often forget about! Weighing out food portions can really help at the start of a weight loss program, so you get to know what a portion size should look like. Being in control like this can really empower you to succeed!
Diane, I am so on board with you here. You can gain weight by eating too many bad foods AND too many healthy foods! If you are eating more than you are burning off, no matter the food, you will gain weight. I wish more people would pay attention to that one little fact…. Portion control is important!
.-= Jody – Fit at 52´s last blog ..Reader Questions; Laughter for Health; A Fun Picture! =-.
I’m having a hard time being motivated to monitor. Period.
.-= JourneyBeyondSurvival´s last blog ..Bless My Cookie Tosser! =-.
Excellent points! I sometimes let extra portions in, but I try to limit it to those things that don’t have many calories–like celery and salsa, or a half-serving of almonds (8-10), etc. My biggest “guilty” extra is a spoonful of peanut butter. Not ruinous, but not good on an every day basis.
.-= Cammy@TippyToeDiet´s last blog ..Is This Thing On? =-.
I struggle with portion control. I have gained weight eating healthy food. Too much of anything will cause you to gain weight.
.-= Linda´s last blog ..Thursday Box of Chocolates-4/29/10 =-.
this is sooo true!! I struggle with it. I’ll think “oh, these are whole wheat pita chips w/ hummus..so I can eat as much as I want” or “all natural peanut butter cookies with organic ingredients? count me in!!..” and eat them all?
Thanks for reminding me to really be more mindful~
I am usually fairly aware of my portion sizes. And I make a point to listen to my body, and STOP when I’m satisfied/full, rather than stuffing my face until I’m ready to pop, which was what I used to do constantly, back in the day.
Although, like I said above, I’m usually aware of my portions, I like posts like this that remind me of the weight loss basics. Have a great weekend!
.-= Hope @ Hope’s Journey´s last blog ..Ignorance and the Double Chin =-.
Yes. Yes. Yes. Portion control was a huge problem for me. I’ve always eaten healthy foods but way too much of it. And you make such a great point that most people are much more aware of their portions when it comes to birthday cake than when it comes to grilled chicken! It took me many months to get my portions back under control…
Have a great weekend!
.-= Andrea@WellnessNotes´s last blog ..Cheesy Mushroom Pasta Bake =-.
Yeah, portion control is always a struggle for me. Almonds are good for you but not 500 of them in one sitting. I don’t use portion control when it comes to green veggies. They are a free for all!
.-= jenn´s last blog ..Fluffy Friday: Kettlebell Kitchen =-.
Yeah, portion control is always a struggle for me. Almonds are good for you but not 500 of them in one sitting. I don’t use portion control when it comes to green veggies. They are a free for all!
.-= jenn´s last blog ..Fluffy Friday: Kettlebell Kitchen =-.
Sorry, forgot to add great post! Can’t wait to see your next post!
I agree, too. I’ve found it easiest to overeat on meats. I’ve started to weigh what I eat and I’m always amazed that what I thought would have been 3 oz. is more like 5!
.-= Alissa´s last blog ..Finally Friday! =-.
I have to be very careful with any type of nuts or nut butters…YUM! In fact mostly I avoid them as I would other trigger foods and only have them occasionally, even though I know they are a healthy food choice.
i definitely try to be aware of portion sizes. for so many years i’ve weighed and measured my food that i have a pretty good idea of what portions are now. in the past i’ve validated extra eating by saying it was healthy, but not really anymore.
Oh my gosh, I was just thinking about this same thing! A lot of the “healthy living bloggers” post a lot of foods that yeah, they’re healthy, but not exactly synonymous with weight loss if you’re not careful. I mean, I’d rather see people eating real food, for sure, but you have to be really careful with nut butters, for example.
.-= Ashley´s last blog ..Wedding planning Friday: Ashley and weddings: A love story =-.
I am guilty with fruit which I don’t count or measure. I have not been losing so I am going to start measuring and counting my fruit (and my animal crackers)!
So very true and a timely reminder for me, thank you Diane. It is so easy to believe that because it is a healthy food one can eat it without conscience. I think you can probably eat unlimited amounts of celery though. If you should so desire
)
Sue x
.-= Sue´s last blog ..The Cookbook Problem =-.
Funny, I don’t remember eating at your house, but you described me to a “T” as you described your guest.
.-= Gina Fit by 41 Maybe 42´s last blog ..The Weight Thing =-.
If you are allowed to reprint your Oz Postings – consider posting them on the weekends on your regular site (here) so we can comment. I love your oz postings.
.-= vickie´s last blog ..My (every other Friday) therapy appointment was yesterday. =-.
you are so right! i’m one of the ones trying to eat healthier, cleaner.. and am also watching my portions..
one thing I find tho.. when I’m eating more “filling foods”.. (WW new part of their Momentum plan) I’m less hungry, and I DO eat less. (very thankfully) great question!
.-= Amy´s last blog ..Sat May 1st Cooking up a storm =-.
It took me a while to learn this one. I ate healthy for months before any weight at all came off, denial, really. Even harder to learn that I can’t eat fruit non-stop, nor even veggies. Now I think portion control is awesome, and is why I can even eat not-so-healthy food, too.
.-= julie´s last blog ..Fake skinny =-.
Very good information, keep up the good work.