How much can I eat? Take the time to figure it out. It takes more energy (calories) to fuel a Jeep Ranger than a Honda Civic. Size matters. So does speed and use. One food plan does not fit all. A 250 pound, 6’3” construction worker simply has different needs than a 180 pound, 5’2” computer operator. Take time to figure out how much you need to maintain your current weight and then decrease that amount to generate a moderate weight loss each week. Don’t aim to be the biggest loser. Set your target as becoming the healthiest winner!
- Get out your notebook, do the math and assemble the fuel (food) you need to walk your talk and the tools to help you get there.
- Choose a smaller plate, bowl and glass. It takes less food to make them appear full, and our eyes enjoy the appearance of abundance.
- Use condiments, seasonings, herbs and spices to add flavor and aroma to help all the senses experience satisfaction.
- Fill your plate in the kitchen and don’t return for seconds.
- Plan to have healthy snacks that you like available and convenient.
- Learn from each choice and move on. Don’t punish yourself. Habits take time to develop. Old ways resist change and new ways can be forgotten at times. List current habits you would like to change or avoid and new ones you would like to develop. Do not tackle them all at once! Choose one to work on for about three weeks. If you are comfortable with the changes you have made, select another to add.
- Go slow. Do not overwhelm yourself with change. Get plenty of sleep. When we are tired, resistance and focus can be low.
Aim for progress, not perfection. Be good to “you.” You are worth it!
I Care, Barb
By Sandy Rivers - Haines City Florida February 14, 2022
When the snow birds leave in the summer I am going to have a lunch at our club house, I did this one year for a church group of 15 ladies, I did not use paper plates. I did not use good china but I used nice dishes and regular glasses and silverware from a friend. Everyone enjoyed it very much and thought it was elegant not using paper plates. I will do a similar event again this summer.
By Brenda Salter March 20, 2020
Great ideas posted here.
Thank you all for your great suggestions.
Helping each other is what Tops is all about.
By Ron Wenberg March 18, 2020
Great information as always. I use my grandmothers china daily. It’s a really really smaller dinner plate. It’s old, chipped and faded but it’s china and I want to use it every day! I think it’s especially important right now to really practice mindful eating. When stuck at home due to the virus we can become bored or stressed and in situations like that we seem to eat more without realizing it. Old habits can and do creep back into our lifestyle IF we aren’t vigilant in our choices. For me, being away from my weekly TOPS meetings and that scale is a challenge as well as keeping with my normal portion sizes. Thanks so much for ALL you do for TOPS and we members Barb!
By Diane Myhre March 24, 2020
great idea! Missing my Mom Edna today. gone to Heaven 1 year. Saw a cardinal!
By Barbara Cady March 25, 2020
Edna was such an aazing lady and such a strong supporter of TOPS. She inspired me always! Cardinals visit my yard daily and my hope is she is one of them!
By Sandy Rivers February 14, 2022
This is a wonderful idea. My china belonged to my mother-in-law, Both she and my husband are in heaven. I often make Turkey Chili as i do not eat red meat. I put it in a nice size soup bowl and one serving satisfies me as I eat more slowly and know when I am filled up Once I am full I do not eat one more bite. Even if only one bite is left, I discard it. If there is enough for another serving I put it in a freezer container and save it as a left over in the the fridge the next day.
By Eleanor Thompson March 17, 2020
Thanks for the blog.
By LaVern Swisher March 17, 2020
Yes we needed this today we are all in trying times and this will give us something to work on Thanks Barb!
By Nancy Strauss March 17, 2020
I would love to print these articles but the right side margin cuts off the first letters of the words.
By Juanita Hansen March 16, 2020
No matter whether you are a TOPS or KOPS you still have to have portion control other wise you will go back where you started “OVER WEIGHT” and we do not want to be there again. We are intelligent and we know what to do and how to do it “SENSIBLY” ! With the support of our chapter and remembering we are not “PERFECT” ! Tomorrow is a new day with new options and challenges we face everyday and not alone. Remember do your best everyday and write it all down.
By Barbara L Maas March 16, 2020
I agree with Sylvia’s idea about using pretty china. Coffee even tastes better from a china cup vs a heavy stoneware mug. Use cloth or pretty paper napkins, a pretty place mat or charger plate. Set an inviting place setting even if dining alone. The food seems more important when deliberately made attractive. I use square appetizer plates and several oddly shaped Japanese pieces & it makes me feel like I’m enjoying something so much more special than the worn out, plastic utility dishes I had. No more. I’m worth the china.
By Sylvia Duncan March 16, 2020
Such good sense expressed here. I would add that smaller portions look so much better on pretty china , the liquids look better in a special mug or bowl ,maybe one with a TOPS logo.
Thank you, Barb for your Monday words of wisdom.
By Lil Cotie March 17, 2020
This message came in at the right time as many chapters are not meeting due to Corvid-19 virus. This is a plan we can work at while home. Thanks for Caring Barb