Slow Down

It’s no secret that the size of the average adult has expanded over the last forty years…and studies show that portion sizes have grown right along with us.

Researchers from New York University found that average portion sizes started to grow in the 1970s, rising quickly in the 1980s, and this phenomenon hasn’t shown signs of slowing.

A large order of fries from McDonald's’ weighs the same as 1998’s Supersize fries.

And it doesn’t stop there.

Check out these eye-opening figures, provided by the National Institutes of Health:

• Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
• Today's 5-ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
• Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.
• Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.

Health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough.

Portion control is a very important factor for losing weight, but to attain a slim and healthy physique exercise is also a must.

As your local fitness expert, I’m here to get you started on an exercise program that will change your life and shape forever.

But first, here’s how to handle today’s extra-large portions…

Step 1: Stop Cleaning Your Plate

I’m sure your mother did a great job when she taught you to “clean your plate.” The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need.

So what’s the solution?

Realize that it is O.K. to leave food on your plate.

Eating everything on the plate is probably a habit now, but it is one that you can break.

Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating.

Don’t worry—your mom won’t send you to your room!

Step 2: Slow Down

Most of us are in such a hurry. We rush to work, rush to lunch, rush through errands, and then rush home.

So, it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.

Eat your next meal slower than usual.

Chew each bite thoroughly, engage in conversation, and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations—you just tailored your portion down to its proper size.

Step 3: Go Halfsies

I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder, and even if you eat slowly. No problem—you just need to do some strategic planning.

The next time you go out to eat do one of the following two options:

1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.

2) If sharing isn’t an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.

Step 4: Intermittent Fasting:

Intermittent fasting hit the fitness scene over a decade ago. What seemed like a new fad actually has roots in many cultural traditions, even religious practices. The practice ranges from abstaining from food altogether for selected periods of days or hours, to choosing radical reductions in caloric intake for periods, then resuming unrestricted ea

A body of research on how and why this strategy might “work” for various health concerns (including weight loss) is growing rapidly. We know now that intermittent fasting improves metabolic regulation—that is, better management of food intake for energy and less fat deposit, lowered risk for diabetes, and fewer problems with insulin resistance. These results occur over time in individuals even when compared to identical calorie consumption in those who are not intermittently fasting. 

Women might be most interested to know that intermittent fasting, particularly when the timing of the fasting is regularly practiced over prolonged nightly periods (i.e., more than 14 hours between last meal of the day and first meal the next day) reduces breast cancer risk and also reduces recurrence for breast cancer survivors. This effect is thought to be related to accumulating evidence that prolonged nighttime fasting strengthens circadian rhythms and associated biology of the gut biome. The benefits are also related to sleep, another one of those critical health boosters that we know can make a difference in cognitive function, metabolism and central adiposity (you know, the fat that finds its way to your waist).

Give it a try. Take a look at the time after your last meal of the day and then just limit yourself to water before bedtime. And then make sure you don’t start putting anything with calories in your mouth the next day until you can count 14 or more hours have passed. Or aim for 16, even better! It’s an easy habit to adopt. 

Coach Clarence RTSm, CMTA PN1 CES 

Linda Larkey PhD

Arizona State University

Center for Health Promotion and Disease Prevention
Professor, Edson College of Nursing and Health Innovation
Professor of Medicine, Mayo Clinic Adjunct Faculty
Senior Sustainability Scientist, Julie Ann Wrigley Global Institute of Sustainability

References:

Patterson, R.E., & Sears, D.D.  (2017). Metabolic Effect of Intermittent Fasting.  Annual Reviews of Nutrition, 37, 371-393. 

  Marinac, C.R., Natarajan, L., Sears, D.D., Gallo, L.C., Hartman, S.J., Arredondo, E., & Patterson, R.E.  (2015).  Prolonged Nightly Fasting and Breast Cancer Risk: Findings from NHANES (2009-2010).  Cancer, Epidemiology, Biomarkers & Prevention, 782-789.

 Marinac, C.R., Nelson, S.H., Breen, C.I., Hartman, S.J., Natarajan, L., Pierce, J.P.,…Patterson, R.E.  (2016).  Prolonged Nightly Fasting and Breast Cancer Prognosis.  Journal of American Medical Association,

Kim, H., & Lee, K.J.  (2016).  BDNF Serum Levels in Alzheimer ’s Disease and Mild Cognitive Impairment.  Dual Diagnosis, doi: 10.21767/2472-5048.10005

Let’s do this!