When you set a goal to achieve weight loss, one major change you need to make is your portion size. You can't stack your plate to the maximum and expect to lose weight. You must eat smaller portions and eat more often. Five to Six meals a day with smaller portions is much better for you than three meals a day with your plate loaded up.
I know sometimes it can be very confusing when reading a food label of what the portion size actually is. "Your" portion size is most likely more than the "label" portion size; which means you are eating too much - possibly two or three times the amount you should be eating.
There are ways to estimate portion sizes, such as;
a handful is equal to approximately 1/2 cup of fruit, vegetables, or pasta
a tennis ball is equal to approximately 1/2 cup of ice cream
a golf ball is equal to approximately 1/4 cup of seeds or nuts
the palm of your hand is equal to approximately one breast of chicken
Keep in mind, for kids, it is best to give them smaller portions to start out with and give them more if they ask for it. The term "eat until you clean your plate" should not be told to children. That will be the start of a bad habit. Kids should eat until they are full - just like adults. You do not have to clean your plate. When you are full - stop eating.
One very simple tip to help control your portions is to use a smaller plate. And eat slow. Put your fork or spoon down after each bite. Chew your food. Chew eat bite at least 25 times. When you eat slow, you will actually feel your stomach getting full sooner than if you gulp your food down and then get that stuffed, uncomfortable feeling. If you are still feeling hungry, wait about 10 minutes. Your stomach will signal the brain that it is full. Just by waiting, you may prevent yourself from filling your plate again!
Keep in mind that it is more important for maintaining a healthy weight or to lose weight by controlling your portion size; than the current diet programs offer.
You should have variety in your daily eating plan. Choose foods that are good for you. Choose only the "good" fats, healthy whole grains, fruits and vegetables and lean meats. Enjoy what you are eating.
Most people still think of the "normal" dinner plate to consist of a large 6-8 ounce piece of meat, a big stack of potatoes, and peas or corn! Studies by the American Institute of Cancer Research believe that this type of dinner plate is way to high in calories, has way to much fat and not enough nutrients. We can help to reduce our risk of certain health issues including cancer by changing what we eat, and reducing our portion sizes.
The American Institute of Cancer Research is encouraging we change our dinner plate to consist of four foods instead of three. They suggest a small 3 ounce serving of fish or meat, 2 vegetables, whole grain, and fruit. Research shows that diets rich in vegetables, whole grains, fruit, and a small amount of saturated fat, sugar and salt can help to prevent gaining weight, and can reduce the risk of chronic disease.
An easy step to follow when eating out at a restaurant is to have the server divide your plate in half and put half in a to-go box right away. That way you will be less tempted to "finish your plate". This is a great way to control your portion size. Another tip is to order from the kids menu. Their portions are smaller, less calories and also cheaper!
I know we all get the cravings for snacks, and it is hard to have just one! But, we shouldn't have one "whole" bag! If you feel you really want some chips, it's ok, once in awhile. Just don't buy the large bag and eat them all. It is much better to buy the smallest bag. Mostly, the small bag will "hit the spot" and you will be satisfied without being tempted to eat the whole large bag.
Cutting down the portion sizes may seem hard at first, but you will get used to it. Your stomach will start to feel full sooner with the smaller portions. If you stick to eating 5-6 smaller portions a day, you will be on your way to eating healthy, feeling healthy, and achieving your weight loss.
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