Mindful Monday – Healthy Living: Portion Sizes & the 3 Bite Rule

Welcome to Mindful Monday – Healthy Living! Each week I try to examine new or sometimes old things about myself on my journey to becoming healthier. I have found that being mindful encompasses the act of being watchful, aware, wary, heedful, alert, careful, or attentive, in whatever area in my life I feel it applies to, as I attempt to live in the present. Come and join me on my journey. You never know what you will learn about yourself.

…to all of you who have cheered me on and are interested in accompanying me on this journey to healthy living! Together, we can offer support and ideas to make this road to “healthy,” a fun journey!

I had a successful week (last week) and lost 5 pounds. I must attribute my success to staying on my plan, journaling my food intake in my food diary, and because I started walking again. I measured all my portions and stayed away from bread. A few years ago, I was having a hard time losing weight, so my Weight Watchers advisor suggested that I try eliminating bread from my diet. It worked! Now, I only eat bread once a week, on Saturday, and have it as a treat.

In addition, I have gone gluten-free and find that tapioca bread does not cause me the problems I had with eating whole grains. I talked to my doctor about this before I made the switch. That is the best thing to do if you are making huge changes in your diet.

Image credit: SHCS UC Davis

I do want to say that losing 5 pounds in the first week is not that unusual. Most of the time what you are actually losing is water. Weight Watchers advocates a safe weight loss of no more than 2 pounds per week. The idea here is to slowly lose weight so that you are able to keep it off.

Portions?

Weight Watchers is not a diet. It is a healthy eating plan. You are changing your eating habits, not going without food. There is no starvation. Instead, they teach you about healthy portions.

The first thing I had to learn was what constituted a healthy portion… be prepared to cry! If you are like me, your portion sizes are way too big!

Image credit: Heathlyfood.co.uk
(provided for my UK friends)

Image credit: Claudia Campa

I shared my way to get past wanting to eat all the sweets at the holidays with my friend, A Momma’s View. She linked up to join our healthy living journey. Please visit her blog and cheer her on as she follows the healthy living path. ❤

Here is my secret to getting past all the sweets on the holidays:

I call this my “3 Bite Rule.” I can have something sweet as long as I only take 3 normal size bites and count it as 3 Points Plus Points values. After each bite, I savor it and really taste it. It has been my experience that when I do finally indulge in a sweet, I am satisfied after 3 bites.

It is all in the mind. My anticipation of what the sweet will taste like is what fuels my desire. Sometimes, I bite into that cookie and think, “Hmmm… this doesn’t even taste as good as I thought it would!” Rejoice when you reach this point. 😀

The other half of this 3 Bite Rule is the fact that you allowed yourself the sweet. Just not at the portion size you would have normally liked to have eaten it. Following this rule makes me feel like I am in control of what I eat. Now, I only do this once a week. Having sweets should be a treat, not an everyday affair. If you follow the 3 Bite Rule you can have your cake and eat it too!

Check out this fabulous Berry Crisp recipe from LaaLoosh – ONLY 5 Points Plus Points!

Berry-Crisp-LaaLoosh

Exercise

It was time to take Sugar and Spice to their new veterinarian here in Colorado. Both of my Pomeranians are overweight. Sugar has diabetes and Spice is starting to plump up a bit too. Luckily, we can reduce the amount of their food and they will lose. The vet suggested that I walk Spice every day and Sugar every other day. You know what that means?

I have to get off my butt and walk the dogs!

I managed to take 2 half hour walks this week. My goal is to reach the “everyday level” the best I can with regard to the weather. Since walking, the dogs have been acting better, and I slept much better those nights too.

Don’t forget to count your activity around the house. Exercise is exercise. We have a large house and I spent a total of 35 minutes or so vacuuming upstairs and downstairs. After mopping the floors and dusting, I had cleaned house for over three hours. Get up and get active!

Healthstatus.com
provides a calculator that you can input your activities by the number of minutes you performed that activity. It will then convert the minutes to figure out how many calories you burned. Just with my two half hour walks and my three hours of cleaning I used 1,089 calories.

Exerciseforweightloss.com
offers a calculator that will figure up the Points Plus values of your exercise based on your activity level, which plan you follow, and how many minutes you exercised.

Remember a pound of fat = 3,500 calories. To lose one pound, you must reduce your calories by that amount.

So, that was my week. Successful in every way. I feel good about myself and I feel good that I made it through week 1! Thank you for giving me the incentive to stay on plan. The information about portion sizes and my 3 Bite Rule is a great way to start your journey. Everyone should pat themselves on the back for a job well done!

How was your first week on your healthy living journey?

If you would like to join me in your own healthy living journey, please do. Use whatever program works for you. You do not even have to follow a program if you don’t want to. The whole idea is to start thinking about ways that you can become healthier and fit. This includes going gluten-free, fat-free, lactose-free, starting an exercise program, or even a new way of eating such as becoming a vegetarian. If it has to do with becoming healthy, write about it!

Link to my post with a ping back each week in a separate post on your own blog. I will add your blog to a list of healthy living supporters that others can visit to gain motivation on each of my Mindful Monday posts. Together we can become healthier!


Image credit: JingaJuice.ph

Remember, this is not a challenge.  This is an offering of support and a place where my online community can come to participate in attaining a healthy lifestyle.  If you would like to join in with your own Mindful Monday – Healthy Living goals you can do so in the comments, or on a separate post of your own making.  If you want to link back to my post, please feel free to do so, however, it is not necessary.  My main aim here is to give and get support to become more mindful of my journey to healthy living.

Thanks for being part of my fabulous journey to a healthy lifestyle. Don’t forget to add your post and share your journey. ❤

54 thoughts on “Mindful Monday – Healthy Living: Portion Sizes & the 3 Bite Rule

      1. I know, but it’s what motivates you in the beginning. I usually start my diet with 2 detox days. They are simple: No fruits but 1 orange per day, no dairy, no sugar (of course), no carbs and only green or white vegetables. Lots of water. I usually lose about 3 pounds over those two days and then another pound in the days after, all in all I would get close to the 5 pounds in the first week. Time to start my detox. Monday is the day. For now just cutting back on everything. We do rock! Keep it up!

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          1. You can even eat a can of tuna, but only the one in water. Cut out salt as much as possible. Sorry, my info is all over the place… I love those days as I can eat all day. I can cook a chicken the days prior and then eat it over the two days with all the vegetables. I love vegetables and salads.

            Liked by 1 person

    1. Oh, yes Erika. That is the hard part. Getting used to normal portion sizes is a real wake up call to how much we overeat! If we eat lean meat, fruits, and vegetables, with limited grains and dairy, we will lose weight. 💗🎅🌲

      Liked by 1 person

  1. Well done! I am also thinking about it.. last week cut down my calories for dinner.and no exotic cooking last weekend ! Do you of some site where I can put my food name and just get amount of calories , to keep count of calories I am consuming.

    Liked by 1 person

  2. Again, you’ve read my mind. I’ve got something else I’m planning for this Mindful Monday, but, next week…considering my health goals is high on my agenda right now…and writing blog posts about the journey will definitely help!

    Liked by 1 person

  3. Well done! I must say if the weather is too bad I go up and down stairs and read (otherwise it gets boring). There are You Tube videos even for walking if you get stuck inside of the house…

    Liked by 1 person

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