Dietary and nutritional content reviewed by Jasmin Gorostiza, DT, DM, DSS, CFPP.️
When we make the decision to start losing weight, we immediately realize that to do it right, we need to count calories, fats, and carbohydrates. In other words, we need to eat less of everything. This is doubly true for those who have diabetes, heart disease, and digestive problems.
Yet, many of us still rush headlong into a dinner and eat whatever we want with no regard for the consequences. But, this is one of the worst things we can do if we need to improve our health.
A surefire method of cutting back and giving you a successful attempt at losing weight is to control your portion sizes. While this sounds pretty simple, it seems that many of us do not know where to start. The following tips will help you get started.
Know What A Suitable Serving Really Is. There is a world of difference between servings and portions. When you reach for what appears to be a small bag of chips or cookies, keep in mind that it is actually one portion. But, flip it over and read the nutrition label.Related Read: This Is Why Nutrisystem Frozen Foods Works
In almost all cases, it really contains two or more servings. It is this serving information that you need to pay attention to, because it is the key to helping you eat only the amount you should in one sitting. Yes, it is tempting to eat the whole thing, but you should not if you are in the process of losing weight.
When it is time to dine, try using divided plates. It sounds a little silly since we are no longer small children, but it works.
Use Divided Plates. When it is time to dine, try using divided plates. It sounds a little silly since we are no longer small children, but it works. The largest section should contain vegetables, and this should be about one-half of your entire meal. Potatoes do NOT count as one of your vegetables. Likewise, limit the amount of corn. The two smaller sections should each contain your protein and starch. Related read: Diet reviews: plan helps teach portion-control
Weigh and Portion Your Food. Weigh and portion your foods, especially right after you bring them home. Get used to the idea that three ounces of lean protein is about the size of a deck of cards, and one cup of vegetables is roughly the size of your fist. This works very well for those of you who have to work long hours and do not want the hassle of trying to figure out how much to cook for a last minute family dinner.
When you can simply reach in the refrigerator and pull out three or four pre-portioned pieces of chicken or pork tenderloin, your life becomes a lot less complicated. The National Heart, Lung, and Blood Institute even has a handy little card (available online) that helps you determine appropriate serving sizes.
Use your head when eating out. Just because your favorite restaurant gives you a heaping plate of pasta with olive oil does not mean you should scarf it all down.
Be Smart When You Eat Out. Use your head when eating out. Just because your favorite restaurant gives you a heaping plate of pasta with olive oil does not mean you should scarf it all down. Frequently, you will find that a single adult entree at the local eatery is really enough for two or three meals. You do not have to waste anything you pay for. Take extras home for a speedy second meal later on.
Plan Your Meals Ahead. Plan ahead and only buy those items you can reasonably prepare when you bring them home. You will save money on your grocery bill if you resist the urge to “stock up” on your favorite snacks. Related read: Start and simplify meal planning with these coupon codes
Losing weight is not always easy, but following these tips will help you adopt a healthier approach to eating. It will also ensure you have the best chance of victory when dieting.
Do you practice portion control or is this something you do not really care about?
Portion control is not easy to do. You need food and health experts to measure the right amount of food portions. I’ll just take the shortcut and go for Medifast.:)
Sometimes I get too carried away with the freebies that I end up buying or ordering more food. I really need to get rid of that “supersize” mindset:)
I don’t have the time to figure out how much portion is too much or is okay for me. But I do believe that portion control is the best way to lose weight. I would rather just rely on Medifast for my portion-controlled meals. Thanks for the coupon.
The way I see it, weight loss is all about food portioning and timing. If you look at the diet programs (the safer ones) the food is well portioned for each meal. But there’s room to eat throughout the day. So from my point of view, I think that’s the best way to limit calorie intake.
Thanks for pointing out the difference between servings and portions. I should read the labels more often.