Fat Loss Tips.

Posts Tagged ‘underestimating’

You always feel like you're doing everything and you still can not lose weight? It may be that you underestimate what you eat. Do not feel bad, according to research studies, 80% of us underestimate our food intake and that includes dietitians. It is easy to do because the portions were so large that our estimates for a cup of rice or 3 ounces of meat is much more important than reality. A study conducted at St. Luke-Roosevelt Hospital Obesity Research Centerfound that participants believed they were eating about 1,000 calories per day when in fact they actually ate 2,000 calories.

It was very obvious to me when I worked in private practice. I had plastic models of food to show people what a portion looks like and began to laugh and have always thought that was a joke. They said things like "yeah right … I eat three times that amount" or "are you kidding?" No joke my friends, these parts are real and they lookvery low compared to what one might consider to resemble a cup.

Not only do we estimate our portions incorrectly, we also do a lot of unconscious eating throughout the day and we underestimate too. I tested myself a time with the concept. When I worked in a small hospital in California, we have always been around junk food. There was a bowl of Hershey's miniature in the manager's office and there was always donuts, cookies, candy and see that the various doctorsRepresentatives of supply and families can bring in. I guess I ate a couple of chocolates and maybe a cookie for the day. I really thought I ate much less than my colleagues. After all, I was the dietitian and I wanted to give an example of a little advantage but is not water. I tested and decided to mark on a sheet of paper each time I ate junk food.

The result surprised me. At the end of a typical day I ate 4 Hershey Miniatures, 2mints, shortbread 4, 3 and Sees Candies. This is in addition to a grand total of 596 calories and 35 grams of fat. Ouch! It is easy to nibble on these little treats unconsciously throughout the day. However, they add up quickly and can contribute to weight gain quickly. If you would have asked how I ate, I would not have guessed it was that much.

So what is the solution for this "under-estimate what we eat" problem? For starters, measure your food in the actual measurementcups for a week. Have an idea of what a half-cup of rice looks like on your plate. An easy way to do this is to use your ½ cup measuring cup as a scoop of rice and pasta. They work well as a spoon to serve. This will let you know if your estimates are close to food or if they are out in left field. This does not mean you have to weigh your food for the rest of your life. It's just time to ensure that your estimates are on track.

The second solution is to keep a detailed foodJournal. This is the best way to be accountable to yourself and to bring all unconscious nibbling at the forefront. Research shows that people who keep food records to achieve their weight loss more effectively. Get a small notebook and keep track for a week and see if you learn something new about your eating habits.

(c) 2006, Meri Raffetto

You always feel like you're doing everything and you still can not lose weight? It may be that you underestimate what you eat. Do not feel bad, according to research studies, 80% of us underestimate our food intake and that includes dietitians. It is easy to do because the portions were so large that our estimates for a cup of rice or 3 ounces of meat is much more important than reality. A study conducted at St. Luke-Roosevelt Hospital Obesity Research Centerfound that participants believed they were eating about 1,000 calories per day when in fact they actually ate 2,000 calories.

It was very obvious to me when I worked in private practice. I had plastic models of food to show people what a portion looks like and began to laugh and have always thought that was a joke. They said things like "yeah right … I eat three times that amount" or "are you kidding?" No joke my friends, these parts are real and they lookvery low compared to what one might consider to resemble a cup.

Not only do we estimate our portions incorrectly, we also do a lot of unconscious eating throughout the day and we underestimate too. I tested myself a time with the concept. When I worked in a small hospital in California, we have always been around junk food. There was a bowl of Hershey's miniature in the manager's office and there was always donuts, cookies, candy and see that the various doctorsRepresentatives of supply and families can bring in. I guess I ate a couple of chocolates and maybe a cookie for the day. I really thought I ate much less than my colleagues. After all, I was the dietitian and I wanted to give an example of a little advantage but is not water. I tested and decided to mark on a sheet of paper each time I ate junk food.

The result surprised me. At the end of a typical day I ate 4 Hershey Miniatures, 2mints, shortbread 4, 3 and Sees Candies. This is in addition to a grand total of 596 calories and 35 grams of fat. Ouch! It is easy to nibble on these little treats unconsciously throughout the day. However, they add up quickly and can contribute to weight gain quickly. If you would have asked how I ate, I would not have guessed it was that much.

So what is the solution for this "under-estimate what we eat" problem? For starters, measure your food in the actual measurementcups for a week. Have an idea of what a half-cup of rice looks like on your plate. An easy way to do this is to use your ½ cup measuring cup as a scoop of rice and pasta. They work well as a spoon to serve. This will let you know if your estimates are close to food or if they are out in left field. This does not mean you have to weigh your food for the rest of your life. It's just time to ensure that your estimates are on track.

The second solution is to keep a detailed foodJournal. This is the best way to be accountable to yourself and to bring all unconscious nibbling at the forefront. Research shows that people who keep food records to achieve their weight loss more effectively. Get a small notebook and keep track for a week and see if you learn something new about your eating habits.

(c) 2006, Meri Raffetto