The Few Bites Technique
One thing I’ve learned over my years of maintenance is to control the amount of food I eat at a meal. Now this is easy when I am at home since I tend to use my 1 cup bowls to portion out my food. But what happens when I am out to eat or at a party?
Knowing very well that there will be foods that are exciting and not my normal fair, I make sure I have a solid plan. These events are very easy for me to get off track.
Well I always plan before I go out or to a party. I find out what type of food will be available.
So without my 1 cup bowl, I’ve come up with a strategy that works for me. I call it the few bites technique. I determine a number of bites I will allow myself throughout the meal.
For me it typically ranges from 10-12 bites. And of course it depends on the type of food. Is it firm protein type foods like shrimp cocktail? I could never eat 12 shrimp cocktails!!!
So if you plan it out, it may look something like this:
Appetizers: 2-3 bites. Say something like a mini quiche or shrimp cocktail. My husband loves calamari. So I will try 2 bites if calamari.
Main Course: 4 bites. This is where I always get the most attention from the waiter. “Is everything all right?” “Did I not like what I ordered?”
Dessert: 2-3 bites. I’m a 2 bite dessert girl. I am a dumper so more than that will make me feel not so good most of the time. So why even go there.
Now everyone has to come up with the best approach for themselves, but I thought I’d share my strategy.
How do you manage eating out or special outings where food is served?
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Comments (6)
blackhuff
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You’re right. Everyone needs to find their way of eating and their strategy that works for them. But, thank you for sharing yours with us, because your way might help someone else.
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Suzanne
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I just stumbled on your blog and I’m really enjoying reading your posts! This is such a great way to deal with eating out. I really depend on my 1 cup bowls so I avoid going out to eat because I wasn’t sure how to handle it. Thanks for the help!
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my tiny tank
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Hi Suzanne. Thanks for your comment. It is hard transitioning to eating out after weight-loss surgery. I am 12 years post op and I still rely on my one cup bowls and small plates. So that is why I came up with the few bites strategy. It’s something that as an individual you have to perfect. Each person is different and each person understands their own struggles. For me I Always make sure that I don’t go out to dinner or to a party very hungry. I plan ahead of time what I’m going to eat there. If I have access to the menu I review it and decide ahead of time. If I don’t have control or know what’s going to be served then I use my few bites technique. It took me a little while to understand how many bites I would need to feel satisfied. One key thing though I never take a bite of something that is a caution food for me so for me I stay away from those things that I think may Trigger uncontrolled eating. Again thanks for visiting my blog and I look forward to more comments from you feel free to subscribe to the right and you will get my blogs in your email.
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Carla Crimm
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Sounds like a good plan, Tracy. That is pretty much what I do. I just don’t do dessert all all. I am a huge dumper. In fact, I have dumped twice this week on protein bars.
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my tiny tank
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Yikes dumping on protein bars. That’s extreme. What’s good is that you know your sugar limit. I can dump on sugar or the wrong fats. Carla as always thanks for your comments!!
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A Few Bites Technique in Action
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[...] Since eating lunch out was in the plan I started my day light. Had a hot tea latte with my vitamin regime and a Power Crunch bar. I expected more calories at lunch. My plan was to use my few bites technique. [...]
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