The Keys to Losing Weight in the Buffet Line

By on August 12, 2011

By Maureen Wielansky –

Do your knees buckle in the buffet line? The numerous choices and the “all you can eat mentality” can create anxiety among the most disciplined “dieters”. Yet eating through the buffet line can be fun, healthy and fat blasting when you use these 7 keys:

KEY 1: Just because it is all you can eat doesn’t mean you eat it all!

Move past the notion of getting your money’s worth. How do we determine the exact worth of any meal? Also, eating more because you feel like you have to make this meal a bargain will end in bloating, gas and fat.

KEY 2: Downsize your portion size:

Start small. Look over the whole buffet and determine what your “must-haves” are then take a small amount. You can always go back.

KEY 3: Turn your plates upside down

Have you noticed the 2 different-sized plates at the buffet? Usually we place our salad on the small plate and then fill the big plate with foods that expand our waistline. Instead, why not fill the big plate with salad and use the small plate for your delicious delicacies? With this built in portion control, you are filling up on “good for you” vegetables without feeling deprived from your favorite foods.

KEY 4: When using one big plate practice the ½ + ¼ + ¼ portion equation of satisfaction without suffocation.

Before you place one morsel on your plate, look at your plate and visually cut it into quarters. Use half of the plate for vegetables, one quarter for protein and one quarter for starch.

KEY 5: Life may be uncertain but that doesn’t mean you should eat dessert first.

Your first time through the buffet line has one purpose; to fuel your body. Dessert is fun and delicious and a treat which means it is eaten after you fuel your body. In addition, when you return to the buffet table to have dessert, pick one item. Just because a dozen items are displayed doesn’t mean you need to taste them all.

KEY 6: When eating dessert use the DIG principle for maximum enjoyment and a minimum of calories:

After you return from the buffet table with your dessert, make sure it is exactly what you want otherwise you will not feel satisfied and may keep indulging. Pick up your fork and take a bite while really focusing on the taste then put down your fork. Repeat this process two more times. After that third bite, ask yourself: “Do I want more?” and listen. If so then take another bite and ask yourself again “Do I want more?” When we are focusing on our treat without guilt or self-hate, those first three bites will be satisfying without adding pounds.

KEY 7: Perception

Use your God-given expert status to perceive when you are full. Just because you fill your plate doesn’t mean you clean your plate. Rather, take home that extra food or place it in the trash. Yes, it is wasteful but your health, your weight and your self-esteem are worth more than any amount of food.

You can’t feed the starving children with your leftovers, but you can help the world with your glowing health which is a byproduct of using Portion control, Proportion control while exercising your self-perception muscle.

Maureen Wielansky owns Making It all Fit, LLC, a Health Coaching business where she teaches women in their 40s and 50s how to heal their bodies and transform their lives. Through her creativity, transparency and authenticity Maureen has dedicated her practice to helping women take back their bodies so they can feel sizzling in their own skin. For more information: http://www.makingitallfit.com/ or contact Maureen at [email protected].

About Maureen Wielansky

Maureen Wielansky owns Making It all Fit, LLC, a Health Coaching business where she teaches women in their 40s and 50s how to heal their bodies and transform their lives. She graduated from the University of Missouri in 1987 with a Bachelors in Psychology. She decided to stay home with her children for 20 years, working part time as a professional organizer. After a breakdown, Maureen had a breakthrough that led her to a 50 pound weight loss. At the age of 45 Maureen graduated from the Institute For Integrative Nutrition with a certification as a Holistic Health Coach and Drug-Free Practitioner. Through her creativity, transparency and authenticity Maureen has dedicated her practice to helping women take back their bodies so they can feel sizzling in their own skin. For more information, visit http://www.makingitallfit.com or contact Maureen at [email protected]

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The Keys to Losing Weight in the Buffet Line