Want To Lose Weight? Watch your Portion Size!

 

Portion Size

It’s about the portion size!

Lifestyle changes that lead to a lighter healthier you.

Watch your portion size

Losing weight is a matter of eating less and moving more. Calories in minus calories burned determine your weight. Not so fast, it also has to do with the types of foods you eat and when. We will discuss that later. More importantly if you want to keep the weight off, you need to make permanent lifestyle changes or it will just creep back on. Here are some small changes you can make which can add up to big results, a lighter and healthier you.

GIVE UP THE SUPERSIZE!

Watch your portions; let me repeat that portions do matter. Even healthy foods contain calories. Our brains have been “hijacked with supersized portions, giant bagels, commercials of skinny women holding supersized cereal bowls, (Special K), restaurant, portions are frequently 2 to 3 times the healthy serving size your body needs. You need to retrain your brain to recognize the correct portion size. Measure, measure, measure. Try this trick pour yourself what you think is a serving size of cereal and then in another bowl actually measure the 2/3rd of a cup serving. Chances are you poured two to three times the serving size which means you are eating two to three times more that you should. This may be the reason the pounds are not coming off even though you increased your activity level.

Next replace your large dinner plates with smaller salad size plates, you will naturally give yourself smaller portions. If you fill up a big plate you will be doubling or tripling the portion sizes, and eating far more calories then your body needs. If you have a smaller plate your brain will be satisfied with the smaller portions, the brain registers that your plate is full. Again, measure until you know exactly what a serving size looks like.

Here are some guidelines. Your fist equals about 1 cup, the palm of your hands is about 3 to 4 oz. serving of chicken fish or meat. Your thumb is about 1 oz. (cheese) a tennis ball is about a half cup of fruit or vegetables your thumb tip is about 1 tsp. a small handful of nuts is about 1 oz. (20 almonds)

Also serve yourself from the stove, never bring serving bowls to the table, it is too easy to keep having additional servings. If you have to get up from the table to get a serving you will be less likely to over eat.

We all know when we go out to eat the portion sizes are at least twice what we need to be eating. Try ordering a salad (dressing on side) and appetizer instead of an entrée or ask to have half your entrée wrapped up to take home before they serve it. Consider splitting an entrée with someone.

Remember eating was meant to be enjoyable, enjoy your food. Eat slowly it takes time to signal the brain that it’s full.

Portion Size

It’s about the portion size!

Lifestyle changes that lead to a lighter healthier you.

Watch your portion size

Losing weight is a matter of eating less and moving more. Calories in minus calories burned determine your weight. Not so fast, it also has to do with the types of foods you eat and when. We will discuss that later. More importantly if you want to keep the weight off, you need to make permanent lifestyle changes or it will just creep back on. Here are some small changes you can make which can add up to big results, a lighter and healthier you.

GIVE UP THE SUPERSIZE!

Watch your portions; let me repeat that portions do matter. Even healthy foods contain calories. Our brains have been “hijacked with supersized portions, giant bagels, commercials of skinny women holding supersized cereal bowls, (Special K), restaurant, portions are frequently 2 to 3 times the healthy serving size your body needs. You need to retrain your brain to recognize the correct portion size. Measure, measure, measure. Try this trick pour yourself what you think is a serving size of cereal and then in another bowl actually measure the 2/3rd of a cup serving. Chances are you poured two to three times the serving size which means you are eating two to three times more that you should. This may be the reason the pounds are not coming off even though you increased your activity level.

Next replace your large dinner plates with smaller salad size plates, you will naturally give yourself smaller portions. If you fill up a big plate you will be doubling or tripling the portion sizes, and eating far more calories then your body needs. If you have a smaller plate your brain will be satisfied with the smaller portions, the brain registers that your plate is full. Again, measure until you know exactly what a serving size looks like.

Here are some guidelines. Your fist equals about 1 cup, the palm of your hands is about 3 to 4 oz. serving of chicken fish or meat. Your thumb is about 1 oz. (cheese) a tennis ball is about a half cup of fruit or vegetables your thumb tip is about 1 tsp. a small handful of nuts is about 1 oz. (20 almonds)

Also serve yourself from the stove, never bring serving bowls to the table, it is too easy to keep having additional servings. If you have to get up from the table to get a serving you will be less likely to over eat.

We all know when we go out to eat the portion sizes are at least twice what we need to be eating. Try ordering a salad (dressing on side) and appetizer instead of an entrée or ask to have half your entrée wrapped up to take home before they serve it. Consider splitting an entrée with someone.

Remember eating was meant to be enjoyable, enjoy your food. Eat slowly it takes time to signal the brain that it’s full.