I have a chapter in my book Thirty Slim Days which shares
one of the simplest slimming tips ever.
The concept, and the entire chapter, could be summed up in three
words: Choose size small.
That’s it!
Whenever you have the choice of a size to order, whether it’s
a coffee, chocolate bar, menu item, package size or even the size of a piece of
fruit – choose the smallest. What I’ve
found is that it’s the first bites (or sips) of something that are the most
pleasurable.
When I am seduced by the value notion of ‘it’s only thirty
cents more for the bigger size coffee’!
Or the eyes-are-bigger-than-my-belly ‘the small portion I’m serving up
looks tiny, I want more!’, invariably the second half I find myself slogging
through just to finish it.
In the end it’s not even better value to buy the bigger size
because I have spent more money and taken in more calories, and I probably
haven’t gained any more enjoyment from the larger size.
My husband Paul often talks about diminishing returns, such
as if you go back for seconds. Seconds
are never as good as that first taste, and I find choosing size large is the
same. (The photo on this post is the tiny sandwich my brother ordered at the
airport when we dropped him off a few days ago. He, Paul
and I all ordered small coffees and we even had a discussion about it. We agreed that the flavour is better, more
concentrated, and after the first few sips you don’t really want a whole
large size to finish).
It may not seem like you’re doing anything differently, but
you will effortlessly be banking calorie savings every day if you make the
decision to choose size small. One
decision once, not decisions every day on which size to buy.
The other cool thing about choosing size small is that over
and over you are affirming to yourself ‘choose size small’ and isn’t that a
nice thing to embed in your mind? Choosing the
small size navy boat-neck top off the rack because that’s the size you
are? Choosing size small lacy blush pink
knickers because even Medium will swim on you?
So it also helps you to think about the size you want to be when you choose that
small portion. You can choose the
size you want to be. Choose size small
when you eat or drink = being a size small.
Choose size large = being a size large.
Easy!
I hope you love this tip too. The fun thing is you can implement it today
without any planning, fanfare or deprivation!
Choose size small!
xx Fiona
PS. You can read a
sample of Thirty Slim Days on my Amazon affiliate link here. It’s full of ideas like this so you can be
slimmer without going on an *actual* diet. Yay!
You can find me here too:
Fiona, such good advice! This mindset, paired with eating food only when I'm hungry (vs. when I'm bored or in any other mood) really worked for me this year; I've lost 25 pounds.
ReplyDeleteI agree. I've had to really pay attention to my emotional eating. It's surprised me how much I did it!
ReplyDeleteI love that book, Fiona. Read it cover to cover a couple of times and often just dip into it and read a few pages. Love it!
ReplyDeleteYes, yes and yes.
ReplyDelete1. It takes only 200 extra calories a day for a person to gain weight. So small size here, small size there (or NOT taking the small size) adds up.
2. What I see among my French friends is portion control. They take a little of everything (never big servings) and NEVER take seconds. So they don't deny themselves--they don't say, oh, I am dieting--but they constantly stay in line by not going overboard.
It is very, very difficult to exercise off extra calories. Exercise is necessary, but above all for cardio-vascular health and general well-being. Not so much for burning fat. If you want to lose weight, or not gain, the main thing is to eat less. The small size. So you, too, can be small size.
I love this book too, Fiona. I did many of the writing exercises you recommended and keep a notebook with my lists and stated choices. I have lost 10 pounds so far by incorporating your mindful practices. I'm not size small yet, but I always order small. Thank you. XO
ReplyDeleteWhen we eat out husband and I usually choose a starter as a main meal. If we don't do this, we sometimes share a main meal, i.e. order one and ask for an extra plate. We've never yet been refused. If there is an option for a reduced-size main meal (not exactly a child's portion but smaller than the main) we choose that. And if we fancy a dessert, we share one. And we seldom have a glass of wine, we just don't like paying around £5 each for a small glass of wine. We ask for water, healthier for us, too. We don't like carvery meals (where you line up and have a chef cut the meat for you and then you choose from a vast array of veg and pile it on your plate - this leads to greedy behaviour, people think "I've paid for this, I will get as much as I can!")
ReplyDeleteMargaret P
I've always selected the small size. It's not an active decision, it's something I've always done so really it's habit. Maybe it goes back to my student days when a small was all that my budget would allow, but it's evidently a good habit.
ReplyDeleteHi Fiona, Yes, choosing smaller sizes is the way to go but it's so hard to do sometimes! What your husband says about diminishing returns is true, when I go for a second helping I almost always feel too full and uncomfortable afterwards. All-you-can-eat buffets are the worst for me in this regard!
ReplyDeleteD.
Hi Fiona, Small is definitely better, though I have to say that is one teeny sandwich!. My trick: I have a set of tiny coffee spoons that I use for all my treats; even if it's a really small serving, it seems like more because I get so many bites - works for me! And a (sort of) belated Happy Birthday - it's still the 21st here in Canada! Wishing you and your husband a very good 'new year'. Thanks for all your posting; really enjoy your topics and your point of view. Catherine H.
ReplyDeleteThank you so much Catherine! You are sweet to remember :)
DeleteTo be fair, that was just a snack for my brother!
DeleteFiona, I love "Thirty Slim Days!" It's so upbeat and encouraging, and is just packed with fantastic ideas. I have not yet made a habit of "choose small," though I do it far more often than I used to. Thank you for the reminder!
ReplyDeleteIt's me again.... I want to add that we had an extra special dinner this week which a friend had prepared and it was divine. There was lots of food and everyone was passing "seconds" and I heard myself say, "I'm just going to savor this last bite I have here and remember this spectacular meal forever". I suddenly realized it was my best intentions speaking. Savoring the last bite was so much more remarkable than having a few more. AHA! Thanks for the inspiration. xo karen
ReplyDeleteLove that phrase, Karen, I'm going to borrow it!
DeleteSo simple, but not easy Oh how I wish it was! Thank you for sharing I will remember this next time I order a coffee!
ReplyDeletebest wishes
Ashley x
PS Unless it's a carvery meal, there isn't such a thing as second helpings usually here in the UK, well not in the inns and restaurants and cafes that we go to. I simply couldn't imagine going up for another plateful.
ReplyDeleteMargaret P
So true, I find a large cappuccino is too much hot milk, I usually chose a small with an extra shot of coffee and a biscotto rather than a muffin or other piece of cake, something sweet but not too big. Often cafes (especially chains) don't offer a small choice to go with your coffee. When I lived in Italy most coffees came with a small biscuit or a chocolate and it was just enough to complement the coffee, also an Italian cappuccino is much smaller than one in a coffee chain. Keep choosing small!
ReplyDeleteYes, choosing a small of everything is a great hint to remember! It's true that more than a small isn't better, it's just more. I enjoy your books very much and am now re-reading How to be chic in Winter for inspiration. Because I prefer summer! I am taking your advice to FIND things to enjoy during the winter season, since as you say, it's coming anyway, so find some things to like. Always love to see a new post from you, Fiona. Kay
ReplyDeleteI'm learning that being slim is really about building small habits. By the way, I love your blog, Fiona. I have read it for years but it's my first time commenting.
ReplyDelete