3 Easy Ways to Lose Weight and Keep It Off
How to Pick the Perfect Portion
When it comes to food portions, we are definitely living in a super-sized world. Americans have become accustomed to large portions not only at fast-food restaurants but also at many other kinds of food service establishments. In fact, portion sizes have increased so dramatically over the past 20 years that large, calorie-laden servings no longer seem excessive and have become the norm even when we dish up food for ourselves at home. And, unfortunately, our waistlines are keeping pace with the extra food we are eating.
Get a better grasp on what constitutes a sensible helping, and avoid an expanding waistline, with the following 3 size-wise tips:
1. Retrain Your Eyes
Whether you are trying to lose weight or simply maintain your weight, controlling the amount of food you consume is just as important as the food choices you make. Simply by eating reasonable portions, you can eat the foods that you enjoy and still take off pounds. The first step is to retrain your eyes to recognize perfect portions for different types of food. Take the portion distortion quiz.
Take a look at these proper serving sizes and see how your portions compare:
Using smaller, 9-inch plates instead of large dinner plates also can help you retrain your eye. You'll have a reasonable, yet filling, amount of food while still satisfying your psychological need to see a full plate.
2. Don't Be Fooled by Misleading Food Labels
Comparing food labels at the supermarket is another good way to make healthier portion choices in your diet. But, be forewarned—a quick look at the label might not be giving you the whole story. If you're like most shoppers, you notice the calories on the label first, but it's important to consider the calories as well as the number of servings per package.
Calculate how many calories are in the food on your plate.
Snack food favorites, such as cookies and chips, are especially prone to confusing food labels. Take, for example, a package of chocolate chip cookies: a serving of the regular cookies contains 160 calories while a serving of the peanut butter chip
version of the same cookie brand has merely 80 calories per serving. An easy decision, right? Look closer—a serving of the peanut butter kind is only one cookie while the original flavor lists three cookies as a serving.
3. Use Nutrition Information to Your Advantage
Don't sabotage your quest to eat the proper portions when dining out. Many fast-food restaurants now provide nutrition information about the foods they serve, allowing customers to choose a regular McDonald's hamburger (260 calories) over a Big Mac® (560 calories). But at conventional restaurants where huge portions are the norm, the choice may not be so clear. An easy way to cut calories when dining out is to order a child- or appetizer-size plate, or ask for a doggy bag when your order arrives so you can put aside a part of your meal. Look up other fast food facts.
Learning to recognize proper portions and using nutrition information wisely will keep you from overeating without realizing it. Indulging in an ice cream cone or a couple cookies from time to time won't derail your healthy diet if you do so in moderation, and it will be easier to stick to your diet if you're enjoying the foods that you're eating. By becoming mindful of proper portions, you will be well on your way to losing weight and keeping it off for good.
Reviewed by RealAge staff: March 2004
Courtesy: RealAge Newsletter
When it comes to food portions, we are definitely living in a super-sized world. Americans have become accustomed to large portions not only at fast-food restaurants but also at many other kinds of food service establishments. In fact, portion sizes have increased so dramatically over the past 20 years that large, calorie-laden servings no longer seem excessive and have become the norm even when we dish up food for ourselves at home. And, unfortunately, our waistlines are keeping pace with the extra food we are eating.
Get a better grasp on what constitutes a sensible helping, and avoid an expanding waistline, with the following 3 size-wise tips:
1. Retrain Your Eyes
Whether you are trying to lose weight or simply maintain your weight, controlling the amount of food you consume is just as important as the food choices you make. Simply by eating reasonable portions, you can eat the foods that you enjoy and still take off pounds. The first step is to retrain your eyes to recognize perfect portions for different types of food. Take the portion distortion quiz.
Take a look at these proper serving sizes and see how your portions compare:
Using smaller, 9-inch plates instead of large dinner plates also can help you retrain your eye. You'll have a reasonable, yet filling, amount of food while still satisfying your psychological need to see a full plate.
2. Don't Be Fooled by Misleading Food Labels
Comparing food labels at the supermarket is another good way to make healthier portion choices in your diet. But, be forewarned—a quick look at the label might not be giving you the whole story. If you're like most shoppers, you notice the calories on the label first, but it's important to consider the calories as well as the number of servings per package.
Calculate how many calories are in the food on your plate.
Snack food favorites, such as cookies and chips, are especially prone to confusing food labels. Take, for example, a package of chocolate chip cookies: a serving of the regular cookies contains 160 calories while a serving of the peanut butter chip
version of the same cookie brand has merely 80 calories per serving. An easy decision, right? Look closer—a serving of the peanut butter kind is only one cookie while the original flavor lists three cookies as a serving.
3. Use Nutrition Information to Your Advantage
Don't sabotage your quest to eat the proper portions when dining out. Many fast-food restaurants now provide nutrition information about the foods they serve, allowing customers to choose a regular McDonald's hamburger (260 calories) over a Big Mac® (560 calories). But at conventional restaurants where huge portions are the norm, the choice may not be so clear. An easy way to cut calories when dining out is to order a child- or appetizer-size plate, or ask for a doggy bag when your order arrives so you can put aside a part of your meal. Look up other fast food facts.
Learning to recognize proper portions and using nutrition information wisely will keep you from overeating without realizing it. Indulging in an ice cream cone or a couple cookies from time to time won't derail your healthy diet if you do so in moderation, and it will be easier to stick to your diet if you're enjoying the foods that you're eating. By becoming mindful of proper portions, you will be well on your way to losing weight and keeping it off for good.
Reviewed by RealAge staff: March 2004
Courtesy: RealAge Newsletter
posted by Jacques Girard, Ph.D. at 8:15 AM
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