If you have trouble eating it all (when you had been aiming for leftovers) maybe try fixing less; only cook enough for that one meal. After a while, you'll get used to eating within your calorie range and it will be easier to cook a large batch of whatever, and actually only eat one portion. As it stands now, you're defeating the purpose of cooking extra and you end up cooking every day anyway.
One "trick" I've used, is to fill up half my plate with a Mt. Everest of non-starchy vegetables. One-quarter of the rest of the plate is a serving of lean protein, and the other one-quarter is whatever whole grain or starch I'm having. When I eat, I start in on the non-starch vegetables first. I don't touch the more calorie-dense food til I've gotten a bunch of vegetables in. They take the edge off my hunger so I can really enjoy the other stuff.
Also-- I fix my plate in the kitchen, measuring out everything. Then I take it to the table and eat. I can eat everything on my plate-- I've measured it, I've tracked it, I know it's in my calorie range, it's a-ok to eat it all. But when it's empty and I carry it back out to the kitchen-- it goes in the dishwasher. No seconds.
Thanks, ya, I'm a university student, so I've been snacking during classes. Usually grapes or carrot sticks, they're my favourite! The portion sizes when it comes to dinner, is my biggest issue. I make a lot hoping it will last for a couple days, and instead I eat it all in one sitting.
Can you eat more often? I eat frequently, about every three hours. For me that's breakfast, lunch, snack, dinner, snack; but if I had different hours it could be breakfast, snack, lunch, snack, dinner. That way, if I think I'm "hungry", I can usually put it off until my next "scheduled" time to eat.
I like yogurt with fruit as a snack. I eat plain 2% yogurt with fresh or frozen (thawed) berries that I measure out myself, but those pre-packaged fruit with yogurt are pretty tasty!
I measure everything, to make sure I'm not overdoing it on the portions.
A lot of times, I'll have a serving of almonds and a small apple for a snack. This gives you some protein, some healthy fats, and some carbs. I eat the almonds one nut at a time; I don't toss a few in my mouth all at one go. I make them last as long as possible. You could pick a different kind of nuts if you don't like almonds.
When I buy a large bag of almonds, I immediately portion them out into those "snack size" baggies. I've also "portioned out" rice cakes, triscuits, dry roasted soynuts-- and I have a basket I keep my healthy snack choices in.
Definitely measure, use smaller dishes, etc. One of the big things is when you make, for example, a chicken breast - immediately cut it in half. One for now, one for later.
The more preplanning and "ahead of time" work you can do the better. If there are some kinds of treat foods you like to eat and can healthfully work into a daily menu, try and find portion-packaged versions of them!
Avoid buying in bulk, even if it's the portion package version of things. For example: if I have a box of 6 low-calorie frozen treat bars, that will last me one week. If I have a box of 24 low-calorie frozen treat bars, that will last me one week. Get the picture?
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