Portion Control for Effective Weight Loss
If you can see the waiter’s muscles as he sets down your big plate, imagine how all of the food is going to affect your own hips and waistline. I remember one night at an Italian restaurant. We ate salad and breadsticks, and were probably already over a normal day’s calorie limit. Then we got these huge servings of pasta. It all tasted great, but really could have fed four people.
I am overweight because I eat too much. T ‘ain’t my metabolism or my sluggish thyroid. The nasty fat fairy didn’t cast a spell on me while I slept. Pure and simple, I eat too much. The great power of recognizing my responsibility in a problem is the realization that I have the power to change or fix it.
I didn’t create the oversized portions so it isn’t my fault, but it is my problem.
Portion Size Matters!
The size of dinner plates are larger than they were a few decades ago. One good tip is to use a salad plate instead.
Restaurants serve huge portions too. I know a group of women that always split meals, order off of the child’s menu, or divide portions into a to-go box.
Make sure you know how large a portion should be.
One small baked potato should be about the size of the inside of your hand.
Pancakes should be about the size of the ones that come inside the toaster pancake boxes, and not the size of a dinner plate.
Medium sized bagels should be hockey puck sized.
Small muffins should be about the size of a baseball.
Consider cheese. A serving is about 1 oz., and not a pound.
3 oz of meat (one serving size) is about the size of a deck of cards.
A portion of cooked rice is about the size of a full cupcake wrapper.
1 serving of fruit or veggies is about the size of a tennis ball. Actually, I think it is usually ok to overeat fruit and vegetables.
No one diet plan seems to work for everybody. Some dieters have lost weight with high fiber diets, while high protein and low carbs work for others. Almost everybody benefits from adding more high water content food like soup, salad, and fruit.
5. Positive Choices: We eat too much sugar, salt, unhealthy fat, and processed foods. We need to read labels and choose foods with ingredients we recognize (and can pronounce). Whole grains, organic food, natural ingredients are better for us and better to us.
We can eat less, eat healthy, and live better with every meal choice we make. I am losing weight and I feel more energized just by making these small, consistant diet changes.
It can be simple to figure out why you have gained too much weight.
Portion Control – You could be eating too much without knowing it . You can lose weight with some easy diet tips!
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