Learn this skill to maintain your goal weight

There is a statistic that tells us 99% of all weight loss attempts eventually fail. I reject that it’s actually 99%. There is really no way to accurately measure how many weight loss attempts fail. I’m certain that it’s far fewer than 99% and the National Weight Control Registry has proven it, but that doesn’t change the fact that a lot of them really do fail.

The sad thing about these failed weight losses is they didn’t need to end in failure. The success rate could be significantly higher if people who lost weight learned and continued to practice this one, important skill.

The skill of Mindful Eating!

Steps to learning the skill of mindful eating:

1. Read nutrition facts on packages.

The front of the package where it says, “low fat,” or “good source of fiber,” or “gluten-free,” or “no sugar added,” doesn’t tell you what you need to know. You need to know serving size, and calories per serving. Source of calories is important too. Check fat, sugar (eat less) and protein (eat more) content.

Sometimes the calories aren't coming from the most nutrient-dense  sources, but if you love it, it's worth fitting it into your plan from time to time!

Sometimes the calories aren’t coming from the most nutrient-dense sources, but if you love it, it’s worth fitting it into your plan from time to time!

2. Practice portion control.

You can use food scales and measuring cups, but comparing servings to your hand or common objects is just as effective, if not more so. You may be without your measuring tools, but you always have your hand with you.

“Handy” Measures

 

  • Palm of your hand (no fingers) is about 3oz serving of meat.
  • Cupped hand hold about 1oz or 1/4 cup.
  • Your thumb tip is about 1TB.
  • Your fingertip is about 1Tsp.
  • Your fist is about 1 cup.
  • A bagel the size of a CD is equal to about 6 servings of bread.
  • A half cup serving of ice cream or potato salad (or anything scoopable) is about as much as would fit inside (no overflowing) of an aerosol spray can top.
A half cup, or a whole carton, this delicious ice cream will taste good no matter how much you eat. The key to sticking to the half cup serving is mindful eating. Enjoy every bite and feel empowered to enjoy while sticking to the recommended serving!

A half cup, or a whole carton, this delicious ice cream will taste good no matter how much you eat. The key to sticking to the half cup serving is mindful eating. Enjoy every bite and feel empowered to enjoy while sticking to the recommended serving!

1/2 of ice cream is a scoop about the size of this spray can cap.

1/2 of ice cream is a scoop about the size of this spray can cap.

Here is 1-2 oz of nuts. They are good for you because of their healthy fat and protein, but the calories add up quickly and there is such a thing as "too much of a good thing!"

Here is 1-2 oz of nuts. They are good for you because of their healthy fat and protein, but the calories add up quickly and there is such a thing as “too much of a good thing!”

An ounce of meat or cheese is about the size of my thumb. The tip of my thumb to the first joint is about the size of a Tablespoon.

An ounce of meat or cheese is about the size of my thumb. The tip of my thumb to the first joint is about the size of a Tablespoon.

A bagel from Dunkin Donuts is the size of this CD. Eat the whole thing, but be aware that's about 6 servings of bread!

A bagel from Dunkin Donuts is the size of this CD. Eat the whole thing, but be aware that’s about 6 servings of bread!

 

3. Make your meal an event. 

There will be times when you’re hungry and you have a lot going on. You’ll have to eat while you multitask. That’s fine, but whenever you can, avoid multitasking while eating. Make it a rule to not do anything during your meal except enjoying the meal and the company of your dining companions.

Make it a priority to sit down to a meal at least one time every day !

Make it a priority to sit down to a meal at least one time every day !

 

Eat slowly. Chew thoroughly. Put your fork down between bites. Enjoy your food and notice how full you’re becoming. Eat until you’re full, stop before you’re stuffed.

4. Seek balance.

Keeping a food diary is the best way to stay balanced while enjoying flexibility. It’s not necessary to balance every meal. You don’t even need to achieve balance on a daily basis. Strive to achieve balance with food choices over the course of a few days. When you track your food it’s easy to see where you are heading off track so that all you’ll need is a little adjustment to restore balance.

5. Manage your emotions without food.

This may be easier said than done, but with awareness it’s possible to break the emotional eating habit.

Learning a new skill takes dedication and practice. We don’t excel at new skills the first time we try something new. We practice to learn and we keep practicing to get better until it becomes second nature. If it’s hard when you first try, that’s okay, keep working at mindful eating.

You can do it! Some of the biggest winners of all times didn’t become winners until they experienced some – or many – failed attempts!

Jackie Conn

About Jackie Conn

Jackie Conn is married and has four grown daughters and four grandchildren. She is a Weight Watchers success story. She's a weight loss expert with 25 years of experience guiding women and men to their weight-related goals. Her articles on weight management have been published in health, family and women's magazines. She has been a regular guest on Channel 5 WABI news, FOX network morning program Good Day Maine and 207 on WCSH.