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10 Tricks to Reduce Meal Portion Sizes

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There is a tendency to eat more than you realize.  With just a little bit of ingenuity you can decrease your daily food/calorie consumption by reducing your meal portion sizes by a modest amount.  Simply by reducing your caloric intake by 100 calories (approximately 33 calories for each of the 3 main meal) a day, after 12 months you will have lost (or not gained) 10 pounds.  The majority of people will not notice the cutback; meanwhile you have been contributing to a healthier lifestyle.

Choose one or more of the following to help assist in reducing your meal portion sizes:

  1. Prepare your meal plate and put the leftovers away before eating – out of sight out of mind, plus you will then not be tempted to eat more after the meal, as you are cleaning up and storing the leftovers. Read the rest of this post
Filed under WLS Surgery
Jan 3, 2010

How Much Should We Be Eating?

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Society today has become such a Super-Size It place, that we have lost sight of what a real serving size should be.  To compare the size of commercially sold foods in our current day Super-Size It world to about 20 years ago, you will find a muffin is now about 5 ounces compared to 1 ½ ounces (about the physical size of an egg), today’s average bagel is now about 5 ½ – 6 inches in diameter compared to 3 inches before and an average cookie is now about 3 inches whereas before they were about 1 ½ inches.   Read the rest of this post

Filed under WLS Surgery
Dec 12, 2009

6 WAYS TO AVOID UNNECESSARY EATING

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Many people have to deal with false hunger, (aka head hunger) on some level, for some it is a battle that they have to wage combat on constantly during the day and it can be even worse during the evenings when we tend to become less active. The following list is things that can be done to help avoid this excessive eating.

1. Drink unflavoured water – by filling the stomach, then the mind thinks you are full. For most people if they drink sweetened drinks (even if low calorie) they will be more tempted to eat, instead of reducing the desire. Read the rest of this post

Filed under WLS Surgery
Nov 21, 2009

Nuts! – Awesome Food Choice

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Almonds and pistachios are my favourite, but almost any kind of nut is good for you. The pack an awesome amount of nutrition in a very small package.

For weight loss surgery post-ops, nuts are a great treat and full of protein. We just have to remember to eat them in moderation. Although they have the “right” kind of fat in them, they also have lot of it, so overdoing nuts can be very bad for you. Although nutritious, nuts are very high in calories. So by all means, include them in your diet, but watch carefully the amounts you eat – no more than a handful a day! Read the rest of this post

Filed under WLS Surgery
Nov 16, 2009

10 Best Slimming Vegetables for Weight Loss

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Hopefully I’m not fooling you with the “slimming” part of the title of this article as most vegetables are by far better for us than any other food group in terms of weight gain/loss. The facts are that vegetables are the very next food group below protein for weight loss surgery patients or for that matter, anyone who wants to lose weight. Not only are most of them low in calories, they are also full of nutrients, antioxidants , minerals and vitamins.

Before we get to the Top 10 list of vegies, we need to talk a bit about preparing and cooking vegetables so that we get the most out of their benefits. Read the rest of this post

Filed under WLS Surgery
Nov 3, 2009

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