Avoiding Refills for Weight Loss

Supersize or Downsize?

Many restaurants and fast food chains serve meals that may provide up to 2,000 calories in just one meal. 2,000 calories is a daily limit for some individuals. Some restaurants offer drink refills, and while sitting and chatting, you may take in three soda refills and hardly notice. Meanwhile, bulk package foods, buffet lines and second helpings at breakfast, lunch or dinner may add up to weight gain or interfere with weight loss.

Paying attention to portion sizes, mindless eating and nutrition content can help you stay on track with your weight loss program.

Quality and Quantity Count

Learning how to develop healthy eating habits is a central component of weight loss programs. From proper food selection to portion control, understanding every aspect of healthy eating helps both short and long-term weight loss. Try these tips to start:

• Shop Healthy: Keep your kitchen stocked with fresh fruits and vegetables, whole grains, lean protein sources, low-fat dairy and heart-healthy seeds and nuts. Avoid bringing home high-sugar, high-fat foods.
• Read the Labels: Nutrition labels will tell you how many calories you’ll get, how much a serving is, and what nutrient value you’ll receive from a food or beverage. Opt for nutrient-rich foods that are low in fat, sodium and cholesterol. Pay attention to serving sizes, too, as they may surprise you.
• Less is More: You’re less likely to overeat if you stay away from “family size” packages or whole gallons of ice cream. Choose single serving sizes to make portion control easier. You’re more likely to stop yourself if you have to open up another package.
• Go for Water and Ask for Half: If you dine out, have water with your meal so that if you get refills it won’t impact your weight loss efforts. Ask to get the “lunch” or half portion when possible, or split a meal with your dining partner. Otherwise, ask them to box up half an entrée at the start of the meal and take it home.

Knowing how to use nutrition labels and facts to guide your dietary choices is wonderful, but it is still possible to have too much of a good thing. Try keeping a food journal or using an app like “Lose It” to help you track the food you eat during the day, making it easy to see when you are about to consume more than you intended.

If you’re still tempted to reach for second helpings, try going for a short walk or calling a friend instead. A distraction may give you enough time to realize you’re not still hungry. Small changes like these can make a big difference during your weight loss program.