1) Invest in a digital food scale and measuring spoons/cups and weigh/measure your food for at least the first few weeks of your 60 Day Revolution. It will teach you to “eyeball” portions so that you won’t always need to be a slave to the food scale.
2) Learn what portions actually look like.
3) Know the difference between “Serving Size” and “Portion Size”.
a. Serving Sizes are listed on packages for nutritional information fact purposes, but a serving size isn’t necessarily the “right” portion for you. Additionally, many packages that look like they are intended to be a single serving but they actually contain two or more servings. For example, if a single serving has 100 calories, but the package contains 3 servings, you’ll be consuming 300 calories if you consume the entire package. Learn to read labels carefully.
4) If portion control is very difficult for you, eat on a salad plate instead of a dinner plate. Your mind will be tricked into thinking that you’re eating a lot of food because the plate will be full. Another option is to consider investing in a portion control plate.
5) When ordering at a restaurant, ask for all sauces and dressings on the side and add them to your food yourself to control your consumption of additional calories/fat.
6) When eating out, remove half of your meal before you begin eating and ask the waiter to package it to go. You can eat the leftovers as a separate meal later or the next day.
7) When trying to choose a meal at a restaurant/on the go, don’t forget that almost every restaurant has healthy options and will be happy to broil, steam, or grill your protein and veggie choices, swapping out butters and oils with lemon juice, garlic and other spices. Even most fast food establishments have at least one or two healthy options on the menu if you take the time to look.
8) Slow down when eating! Many studies conclude that it can take approximately 20 minutes for your brain to realize that you’re “full”. If you eat quickly, it can easily lead to over-eating.
9) Don’t skip meals. Try to space your meals evenly throughout the day. Three meals and 2 healthy snacks per day is a great routine.
10) Drink plenty of water and herbal tea throughout the day. Sometimes thirst can be mistaken for hunger, so stay hydrated.
11) Keep a food journal…and be honest! In the beginning of any plan, it can be very helpful to keep a food journal and record every single thing that you consume. Many times, we don’t realize how many “extras” we’re eating throughout the day. Also record your cravings and refer to our craving chart (hyperlink to the chart) to see what your body is really asking for.
12) Don’t drink your calories! Many of the calories that people consume are hidden in soda, alcohol, and fancy coffee drinks. Remember that liquid calories count too and many drinks have way more fat/calories/sugar that you realize.
13) Go shopping with a plan! One of the worst things you can do is go to the grocery store hungry and without a carefully thought-out shopping list. Remember, if you don’t have it in the house, you can’t slip up and snack on it when those late-night cravings set it.
14) Purchase some sandwich baggies or small food storage containers and divide food into appropriate portions as soon as you get home from the grocery store. This makes it easy to grab-and-go without the worry of over-indulgence. This is especially helpful with snack items like popcorn, pretzels, nuts, and fruit.
15) Don’t forget to treat yourself! If you indulge in a cheat/treat meal once per week, it gives you something to look forward to and can help keep you on track the rest of the week. Use it as a reward to stay motivated and reach your short- and long-term goals.
Easy-to-Use Apps for a Lifetime of Healthy Eating
Instead of giving you an unrealistic and cookie-cutter meal plan to follow, we’ve put together a list of apps that can make your nutrition portion of your 60 Day Revolution a breeze. From setting goals to calculating your calories and macros, from planning your meals to create your shopping lists, from healthy choices when eating out and journaling your progress, these apps have you covered. Remember, the program is for 60 days, but what you will learn will last a lifetime.
