Fat To Skinny
General Category => General Discussion => Topic started by: Doug Varrieur on April 27, 2010, 08:55:22 AM
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FAT TO SKINNY Portion Sizes At a glance
Common Equivilents
Fruits and Veggies
1 cup of chopped fruit= A baseball
1 cup of chopped salad = A baseball
½ cup of cooked veggies= A tennis ball
Meat and Poultry
3 oz= A deck of cards
8oz= A small paperback book
Fish, Cheese and Nuts
3oz of fish= A checkbook
1 oz of cheese = 4 dice
1 oz of nuts = 2 ping pong balls
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THANKS DOUG! THAT REALLY HELPS!!! STILL GOING! HUSBAND HAS LOST QUITE A BIT OF WEIGHT! SO HAPPY FOR HIM!! ;DHE WENT FROM 325 TO 305!!! AMAZING!
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Well, hello there, I was wondering where you disappeared to :) Good to see you back. Good news on hubby's weight loss (http://www.fattoskinny.com/)...I want you to keep tweeking and stay the course,did you get rid of those pre-made meals for work and replace them with something else yet?
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Boy Doug, you can read me like a book!! haha...I have! What we decided to do was, make enough at dinner, and take some leftovers for work! I think that's how I lost the little bit of weight! It was hard to do, because, it is "quick and easy", but then again, so are your dinners! and they taste better than the premade dinners! I was discouraged for a little bit, is why I haven't been on much, but when I got on that scale today, I'm not an everyday scaler! but I saw the 2lbs. lost! I was grinning from ear to ear! So, I'm on the right path now! Thanks for your concern and your encouraging words! I love reading all the posts! They are very helpful! and thank you for all the research you do! Wow...That's a lot of research!!!
Hope you guys are doing good!!!
Stephanie
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You are very welcome :) your good health is a priority for all of us here at the forum, we are all one big family. Continue to do your part, help other people and don't "kid" yourself. If the scale's not dropping the culprit is on your plate. I'm proud of you for hanging in there and getting past your first round of demons!
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I just found this post and it's very helpful...thanks Doug.
Jenn
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Portions is something I need to be very aware of..I never go off the food plan its just the way I eat now and love it...But even after almost 7 months portions is something I stray here and there from but do get back on track when I see the scale not moving...And sure enuff it starts moving again...Thank goodness though Im over doing it with veggies right...lol
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You have the knowledge Doreen you will do just fine! ;D
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Portion control problems come in two forms.... A- (eyes are bigger than stomach) Allowing yourself to get too hungry before eating which leads to putting much more food on your plate then you need and B-(speed eating) eating too fast which leads to seconds.
How to avoid these traps;
#1- Never allow yourself to become ravenous, know your feeding schedule by running the "am I truly hungry" experiment and write down your personal feeding times....then eat within those parameters. If you can't eat a meal at the appropriate time grab a low carb snack to tide you over. My personal favorite is Beef Jerky.
#2- If you find yourself ravenous make a plate, then cut it in half...I call it "half a dat" and set aside the second plate......WAIT 15 MINUTES after eating the first plate before you touch the second one. Only eat more if you are truly hungry.
#3- Try and eat slower, a good way to get into the habit is to take a drink of water between every bite remembering to drop your utensils to the table each time. It may not seem like much but you accomplish two things, you get plenty of water and you buy time.
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Hi
got the book about 2 weeks ago, havent had any sugar,bread,rice,flour since then. My blood sugar level had been out of control, now it always in the low normal range. However i dont seem to be losing weight, i feel like i lose some inches, but my weight is the same. can that be true? what am I doing wrong? Help please!
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I am new to this forum and i am going to start you losing weight but need help. I am nit sure where to start i read your book. Do you have a samole menu thanks
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Welcome Tambura and Birdkk!Nice to have you here! I am Dougs wife and if I can help please ask.I have a column on the homepage called ask umpa.I can help you convert your favorite recipes to fat to skinny friendly or give you general advice if you are lost! :D
The best place to start is to read the book and just do it!Use the forum for questions.There are sample menus in the book and lots of recipes on the forum.
Tambura it is very common for women to lose inches before they lose pounds during the detox phase.It takes about 2 weeks to detox from the sugar.You have won half the battle,if your blood sugar is normal.If you are working the plan and not losing weight you are missing something.Keep a food diary on the forum with the other ladies and by posting it we will be able to see where you are getting hidden sugars.If there are any foods you are missing from your old life don't hesitate to ask we have recipes for just about everything! ;D
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Umpa is correct Tambura, seeing your blood sugar balance is step #1, now your body will need to find the fuel elsewhere and we all know where that "elsewhere" is ;) Stay the course!
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Hi Doug I am new to your website and have been on your program for 9 wks and
have lost 19.5 lbs but I am also at a plateau. I would like to know how you
and your mother lost all your weight as it is rather hard to realize you could both have lost so much weight in such a short time. Did you eat all the food
you reccomend in your fast and easy book. I have been at this plateau for over
a month and I know what you mean regarding changing activity etc. What I would
like to know is what you and your mother's menu was to loose all your weight as
I have a long way to go. I stay at 20 carbs.
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Hi Lee, It's different for all of us. It depends on our personal metabolisms, activity level and our tolerance to sugar. One thing is certain however and you can take this fact as gospel.
If you're gaining weight you're eating more sugar than you're burning. If you're not losing weight but not gaining weight you're burning what you're taking in...no more no less. If you're losing weight then you're burning all your sugar PLUS additional stored sugar (FAT) for fuel.
You have three choices if you wish to continue losing weight.
Door#1- Reduce sugar until the scale starts to drop.
Door#2- Leave your carb intake the same and increase activity until the scale starts to drop.
Door#3- Reduce sugar AND increase activity. The scale will drop faster
It's as simple as that Lee :) make some moves...pick a door and your plateau will break. Check out Katary's post entitled April 12th
http://fattoskinny.net/index.php?topic=169.0 (http://fattoskinny.net/index.php?topic=169.0)
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Thanks Doug for the encouragement I will choose one of your suggestions.
I enjoy everyone's input on here. I think It will help me. Will keep you
posted.
God Bless
Lee
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Welcome Lee! I am umpa, dougs wife.Congrats on your 19.5 pound weight loss (http://www.fattoskinny.com/)!Thats great! i have a column on the homepage where i help you convert your favorite recipe into fat to skinny friendly called ASK UMPA.If I can help you please ask. ;D
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Hi Umpa, it's nice to meet you. I really like the way you all handle this website.
You and Doug seem to be very caring people. I will check out your ASK UMPA.
Thanks for you help.
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Nice to meet you too Lee! ;)
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Welcome Tambura and Birdkk!Nice to have you here! I am Dougs wife and if I can help please ask.I have a column on the homepage called ask umpa.I can help you convert your favorite recipes to fat to skinny friendly or give you general advice if you are lost! :D
The best place to start is to read the book and just do it!Use the forum for questions.There are sample menus in the book and lots of recipes on the forum.
Tambura it is very common for women to lose inches before they lose pounds during the detox phase.It takes about 2 weeks to detox from the sugar.You have won half the battle,if your blood sugar is normal.If you are working the plan and not losing weight you are missing something.Keep a food diary on the forum with the other ladies and by posting it we will be able to see where you are getting hidden sugars.If there are any foods you are missing from your old life don't hesitate to ask we have recipes for just about everything! ;D
Hi
Thanks for getting back to me, First I'm a guy just so you know. I have now lose 25 pounds and the inches so far. My weight lose seems to have slowed down. I'm still looking to lose 50 more pounds. I have been walking 2 1/2 miles every morning. I'm going to start going to the gym and getting in 2 a days. Thanks again!! Tambura
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Welcome to the family! 8)
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My apologies tambura :) You can always post a food journal here on the forum.Sometimes we miss the obvious.Splenda , sugar alcohols,and condiments are usually the culprits.If I can help please ask. ;)
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Tambura, "he who will be king" don't worry about the slow down in weight loss (http://www.fattoskinny.com/), your body is adjusting. Stay true to the program and watch the portion control....it will start to drop again soon!
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Just found this post and thank you Doug this is very helpful. :)
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Hey Doug and Umpa! My name is Brenda Bryan (aka MommaB) and I'm a homeschooling mother of 4...I haven't received my book yet and I'm trying to do it on my own...literally know nothing except low carb and no sugar! lol Is there anything you can tell me to help me while I wait for the book to arrive!?!
Thanks so much!
Brenda :)
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Brenda is my friend from church!!! Hey, BRENDA!!!!!!!!!!!!!!!!!!!!!!!!!!! So glad you came here! : )
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Hey Doug and Umpa! My name is Brenda Bryan (aka MommaB) and I'm a homeschooling mother of 4...I haven't received my book yet and I'm trying to do it on my own...literally know nothing except low carb and no sugar! lol Is there anything you can tell me to help me while I wait for the book to arrive!?!
Thanks so much!
Brenda :)
Welcome to our family, Brenda! :) :) :)
We are all here to support one another and that includes YOU!
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Welcome to the forum MommaB. If you know Owensmath, then we don't have to tell you how good this works. You have a great example right in front of you. Good luck with your journey!!
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Hi Brenda, welcome to the family :) The book will piece it all together for you but a good start would be reviewing the forum posts and recipes. There's a ton of info right here at your fingertips! ;)
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Hi MommaB! I am umpa dougs wife.If I can help you please ask.I have a column on the homepage called ask umpa where i can help you convert your favorite recipes. Did you order a e book or a hard copy through the mail? :)
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Thanks Doug, that makes it easier because we don't usually carry a scale around in our pockets.
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I have the book "Fat to skinny", but there isn't a weekly 'Sample' Menu. Could you please give me a sample of what a 3-4 day menu looks like and keep it simple please. We do not understand When we can have fruits, and milk, or cottage cheese, etc. Please help us. thank you and blessings, CG
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I cannot find my replies to my questions. This is very confusing. Not that good on the computer. doug, could you Please e-mail us or reply to this second request to see a sample daily menu for 4 days please. We need help. I wrote you, but you told us to use this forum. The e-mail was easier. anyone who has been on this for a mointh could also send a menu. Thank you, C.G.
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Hi Dick! I'm pretty new to the forum...but there is a category where we list our menu/meal plans for the day so we can see what everyone is eating! This is very motivational to me and gives me great ideas about what others are eating for breakfast, lunch, snacks, and dinner!! I think that this link will work, just click on it and look at all the things that the folks are eating to get great ideas!
Good luck on your journey!! Everyone on this forum is soooo helpful and encouraging!!
MommaB
http://www.fattoskinny.net/index.php?board=32.0 (http://www.fattoskinny.net/index.php?board=32.0)
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Hi Dick and welcome to the forum.I am sorry its frustrating when you first get here,but there is alot of info.I am umpa,dougs wife and if I can help you please ask.I have a column on the homepage called ask umpa where I can convert your favorite foods to fat to skinny friendly.Also on the homepage is a whole board on what people eat (meal plans)everyday.If you are having problems you can post your meal plan and the other members will help you. :) Enjoy the forum and welcome to the family. :)
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Hi Dick, welcome to the family! Don't worry we'll guide you :)
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Welcome to the family, Dick! :) :) :)
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Welcome to the family Dick, Momma, and Brenda.
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so true...i need to work on portion control!!!!!!!!!! i lost some weight but it would be much more if i eat less!!!!! :(
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so true...i need to work on portion control!!!!!!!!!! i lost some weight but it would be much more if i eat less!!!!! :(
Hi Jim!
You are on the right track.
At your next meal, try Doug's 15 minute appetite test.
Split your upcoming meals in half.
Eat only half with plenty of plain cold water.
Wait 15 minutes.
If you're still hungry, eat the rest. If not save it for one of your next meals.
Do this at EVERY meal and see what happens! ;)
This is the "fast lane" method for shrinking our overstretched stomachs.
Once your stomach shrinks, portion control will be so much easier!
This REALLY works!!! ;) ;) ;)
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Portion control is important but you don't want to starve yourself and be hungry either!You gotta meet in the middle ;)
The good news is you are a man and once you get through detox Jim the weight will pour off of you.Women lose alot slower ;)
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why do woman lose slower??????????
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why do woman lose slower??????????
Hi Jim! :)
I started out losing pretty fast then slowed WAY down!
I've been losing slowly for quite a while.
BTW, yesterday I took measurements and have lost 1/4 inch here and a 1/2 inch there since I checked last month. ;D
Generally, the rate of weight loss (http://www.fattoskinny.com/) has to do with one's metabolic rate.
High testosterone levels (usually in men) will tend to speed up the rate of weight loss (http://www.fattoskinny.com/).
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i look at it this way, even losing weight slow is better than b4 when i was gaining weight all the time....if am not gaining weight, AM HAPPY!!!!
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Jim you are gonna do GREAT!!! Just keep doing! ;D
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For what it’s worth, I am trying a new “trick”. Coming from a huge family I’m used to shoveling it in because it was always first come first served at my house growing up. It’s a hard habit to break but now I am trying to teach myself a simple new rule. Don’t shovel in the next bite until you have fully chewed, tasted, swallowed and even gotten the after taste from it, which I’m not used to getting until the very last bite of the meal :) This helps me to eat slower. Eating slower as we all know helps a person to digest better, helps you eat less, helps you enjoy the food more, etc. So that’s my new trick. So next time you sit down to eat, notice if you are shoveling it in too fast and try to put down the fork until you have fully chewed the “bite”, tasted, swallowed and even gotten the after taste. Kinda like one day at a time for alcoholics, this is one bite at a time :) Just a thought. It's probably already mentioned in one of more of the books (I forget) and/or here in the forums too, but I thought I’m mention it.
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One Bite At A Time... Good idea, F2S-Awesome! :)
Also, it's a good idea to not eat in front of a TV, PC, newspaper, magazine, etc..
Eating should take our FULL attention so that we know right away when we've had enough.
"Distracted eating" usually leads to overeating.
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Great point mouseissue! How long have you been at this? You are a F2S pro for sure.
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Great point mouseissue! How long have you been at this? You are a F2S pro for sure.
Since last August.
After committing myself to FTS, I decided to learn as much as I could to help me live this lifestyle as comfortably as possible.
Most of it is not magical or very technical... It's just common sense.
The "distracted eating" principle I learned long ago (before FTS) while eating potato chips.
When I sat down with a bag at a table and paid attention to each bite, I ate FAR less than when watching TV or doing other things at the same time.
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wow, u sure have it down, u da man :)
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No Donna, just a spammer >:(
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My doctor gave me a portions diet for 1,000 calories. I stop asking for bigger peices. And all vegatable low carb diet, is just what i needed. I excercise with shakeology. my plan is to have lost 30 pounds by july, I am kind of forgetful when it comes to portions too. Say something for someone who is having a hard time at 25 and can only do this with a friend. Please dont' tell me I am wrong. I will get this right. I am losing to keep my boyfriend.2012
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Keep moving forward, stick to the rules, you'll be OK :) I would like to say though, lose weight (http://www.fattoskinny.com/) for yourself...not to "keep" your boyfriend. If you feel he'll leave you because of your weight then you're with the wrong guy :-\
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Umpa, thanks for the reminder about losing inches and not weight for some women. I feel so much better now. I wore a pair of pants this week and they were a little big before (don't like to wear tight clothes :), but when I wore them today, they were so large in the waist! I gotta hang in there.
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You are gonna do great! I am here for you :) Don't weigh yourself everyday try once a week or once every two weeks ;)
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I'm starting to understand Doug's concept of portion sizes. I posted as a reply to Andrea on the "low carb-a-thon" board that while I stayed under 20, I felt like I ate WAAYYY too much. What's so great about eating this way is that while when I first started this plan, I could still eat more. These days, it makes me feel kinda ill to think like that. I agree with Doug when he says that we really don't need all that much food to be healthy. I'm going to keep an eye on my calories too because I need to get back on track. Just for a while though. I certainly don't want to count calories for life! :o Just eat FTS.
I need some LaCroix fuzzy water for my stomach now... :-[ (If there was a barf smiley, I'd use it now).
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Great lessons for all of us indeed!
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This post helpful
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Hi Kubert, welcome to the party! 8)
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Welcome to the FTS family, Kubert!!! :) :) :) :) :) :)
We are here to help.
So never hesitate to ask! :)
Tony
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@Doug:) I have been doing for quite a while now what you have suggested. I used to fill my plate & eat it. Now, I've cut my plate in half. After I am done with it, I sit there for a while & see of I'm still hungry. 9 times out of 10 I'm not hungry anymore.
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Most Americans "supersize" Steph, we've been taught big portions equal happiness. Half American portions are plenty of food for most people.
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I love when when the wait staff looks at me and asks if there is anything wrong with the meal.....nope...just enough for 3 meals Hahaha box please :D
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Thats true! :D
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I love when when the wait staff looks at me and asks if there is anything wrong with the meal.....nope...just enough for 3 meals Hahaha box please :D
It is funny how most people in America believe super-size portions are "normal".
It's a demonstration of the power of advertising over our perceptions. And why I tend to ignore most advertising.
Tony