Everyday Systems

I'm anticipating a lot of red days this week. I've gained weight, so I want to work on plate size. However, I have added exercise to my day and have also started a new job (3days a week) that mostly light- medium labor. I'm wondering if I should work on plate size after I'm used to the new activity and see if the extra activity negates the need to alter food quantity.

Thoughts?

Wait and see what happens.

Also, I know some others have switched to smaller plates. I don't see a need to use smaller plates to eat less. Just my 2¢ worth.

plate size= quantity regardless of whether or not the measurement of the plate changes.

Why are you anticipating red days?

oolala53 wrote:Why are you anticipating red days?

getting the smaller portions of food balanced with more activity without snacking

You could PLAN for green days. Be proactive, think it through, take action for a more healthy you. Set yourself up for success.

That is what I do. Success doens't just happen.

Oh, I see. I agree with wosnes. Try to be curious about what does actually happen. You might get not as hungry as you think. But you'll figure it out.

Your title reminds me of a joke my 9-year-old likes to tell: "If you plan to fail, and you succeed...what have you done?" (That is, did you fail, or did you succeed?)

It may sound like semantics, but instead of "anticipating red days" you might "plan ahead for green days."

Just pay attention to your needs. You may find you need more on your plate. You may not. (My husband actually eats less when he's exercising a lot. But he also eats "better.")

But don't "plan to fail" in advance... because you don't want to succeed at that!

The planning to fail reminds me of this: whether you think you can or think you can't -- you're right.

Concentrate on the habits first. You might find you need to eat more at meals initially to make it to the next meal without snacking. Don't get ahead of yourself. Later on you might want smaller plates, but I certainly wouldn't advise starting with them.

I know the rule is to put whatever you want on your plate, but you also might experiment with altering the ratio of food densities rather than the plate size. How much of your plate is covered with dense foods such as meats, starchy carbs and fat? No food is bad; it's just that we need them in different proportions. Just because nutrition isn't the first focus doesn't mean we can't pay attention after awhile. Reinhard says since he knew his three plates a day are it, it became more important over time to choose wisely. He doesn't go into details but we all know we should be eating the comparatively less dense fresh fruit and vegetables. The Volumetrics plan calls them water-rich foods. When people have a mix of water-rich and dense foods, meals tend to maintain satiety while decreasing calories. But it doesn't have to be precise. If you haven't already, experiment with a little more water-rich food and less of the dense foods. In my own experience, it's better for long-term hunger satisfaction to have more what I call formed vegetables--broccoli, green beans, asparagus-- rather than just lettuce. Green is also important. Be moderate in the changes. It's always easier to get a little more strict than less, except for the hard-and-fast No S's. Reinhard sometimes talks about Wansink's work on Mindless Eating. W. says the best diet is the one you hardly know you're on.

I agree with oolala53. I don't think you need to change your plate size. If you have a smaller plate then you are restricing yourself. Do you think you will remain full and not want to break your N day if you have a smaller plate? You may be gaining weight from your red days and S-days, most likely not from you regular 3 plated meals a day.

I agree with the others. I wouldn't try to tack on extra mods, like a smaller plate, right when your routine is changing and your activity level is increasing. I'd wait and see how things play out with your new job first and focus on making each N Day a success.

Disclaimer: I actually do use a smaller plate and find it helpful but am of the opinion that mods should be added slowly/sparingly. (Reinhard recommends adding no more than 1 mod a month and only after your N Day habit is very well established.)