The art of small bites

This is a topic I’ve been considering for quite some time so let’s get started. 

The idea first came to me several years ago while we were still living at the farm. I realized that I was putting on some extra pounds and “should” do something about it, so I did. While the idea was good, in and of itself, it didn’t have the desired effects.

My habit at that time was to make a large bowl of breakfast cereal first thing in the morning and proceed to eat it with a large spoon. The idea, thinking that it might help me lose some of those extra pounds, was to make a small bowl of cereal and eat it with a small spoon. Great idea, but naive about its potential!

Fast forward to almost two years ago when my wife and I decided to get serious about this extra weight thing and go on a diet together to lose those extra “life threatening” pounds. We deliberately lost about 20 pounds each and it was the best gift we’ve ever given to each other, bar none! I got down to my high school weight of 143 pounds and boy, did it feel great; and my wife loved it too which was icing on the cake, sugar free, of course!

But, true confession, this morning I was 145.6 pounds and I can feel the difference believe it or not. So, I’m reviving my old idea of “The Art of Small Bites” again. Not that I had abandoned it. In fact, ever since we embarked on the intentional weight loss adventure, I’ve been using the “small bite” strategy and it has helped; it just doesn’t work like a magic spoon all by itself.

But the idea does have merit for several reasons. Let me list them for you and explain:

• Mindset: by intentionally choosing to eat smaller bites, you are creating a mindset, conscious and unconscious, about the need to reduce the amount that you’re eating in order to achieve a goal, or maintain what you’ve achieved, by intentionally choosing to eat smaller bites.
• Pacing: by eating smaller bites, you are pacing yourself to not windup eating your smaller portions before those eating at the table with you, thus tempting you to go back for seconds.
• Digestion: smaller bites make it easier for you to chew more thoroughly thus improving digestion. This can be an especially good benefit for seniors who are challenged with missing or compromised teeth.
• Portion awareness: many restaurants serve larger portions than we should be eating for a single meal. When my wife and I go out to eat, we almost always get a takeout bag for the portion we don’t eat. Often, that’s enough for the next day’s lunch. Not only a calorie saving but money saving as well!

You may ask, is all this “spoon foolery” necessary or worth it? Consider these risks of senior obesity:

   •  Increased Risk of Chronic Diseases: Obesity increases the likelihood of chronic conditions like type 2 diabetes, heart disease, and certain cancers (e.g., breast, colon, which are among the leading causes of death in older adults.

·  Mobility and Disability Issues: Studies show that obese seniors are more likely to experience mobility impairments and have a higher risk of falls, reducing independence.

·  Cognitive Decline: Obesity in seniors is linked to faster deterioration of cognitive functions like memory, problem-solving, and decision-making.

·  Reduced Quality of Life: Obese older adults report higher rates of depression, lower self-esteem, and reduced quality of life due to physical limitations and social stigma.  

I wanted to tell you about the dessert game my daughter and I invented years ago while on a Daddy-Daughter date called “Halfies” but I’m out of space for this week. Maybe in a future column. In the meantime, enjoy every small bite to the fullest and don’t go back for seconds!

Thanks for reading All About Seniors. See you next week!

Bill Milby is a Director of Visiting Angels® of Central Georgia, a non-medical, living assistance service for seniors. If you have questions or comments about this column you can reach him at william.mercylink@gmail.com or search for us at  https://www.facebook.com/VisitingAngelsofCentralGA