Weight loss isn't easy, but you can learn to choose healthy food and make it not only easier, but delicious, too. However, even when choosing healthy food, some foods need to be eating sparingly. That means you should have only one or two portions a day. In order to do that, you need to know how much is a portion. Do you know your portion sizes? It can make the difference between successful weight loss and weight gain.
Overeating is a national epidemic.
Learning portion control is a help in preventing overeating. While you may be able to load up at a buffet and go back for seconds, it doesn't mean you should---even if you want to get all your money's worth of food! Stuffing yourself not only jeopardizes your weight loss program, it creates other problems, such as bloating and stretches your stomach so you eat more afterward. You'll learn to eat less and feel less hungry when you have portion control.
Your brain won't help much if your body is hungry.
Studies show that most people's sense of portions goes out the window when they're body is starved for something to eat. That's why learning a few tips can help make it easier, since most people won't take the time to measure, weigh and calculate each portion. Let's face it, I don't want to do that either. It interferes with the enjoyment of the meal and makes you feel more like you're conducting a scientific experiment.
Here are some quick tips on portion sizes that don't require a scale.
When eating meat, poultry or fish, the cut should be as thick as a deck of cards. You can also judge it by your hand size. Look at the size of your palm without considering fingers or thumb. That's a portion of meat. Pasta served with an ice cream scoop is one portion. (You don't have to use one, that's just a visual aid.) A serving of veggies is the size of your fist. Look at your computer mouse and you'll see how big a potato should be. Those huge pancakes are far too big for a portion. It should be the size of a CD. Your thumb is a good measure for a stick of cheese, but for cubed cheese, one portion is the size of two dice. If you cup one hand, you'll be able to pour in one portion of pretzels, chips or other snacks.
One way to help you maintain smaller portions is to use a smaller plate. The amount on the plate then look bigger.
Studies show that people drink less beverage when it's served in a tall thin glass over a short wide one.
Drink a tall glass of water before the meal to fill you up and address any dehydration issues you may have. Sometimes, those can leave you feeling hungry.
You'll have less tendency to overeat if you wear formfitting clothing. When your waistband starts binding, you'll notice you've had too much.