Size does matter when it comes to portion control. In North America the size of our portion has a direct link to the size of our waistline. Over the years portions at restaurants and even at home have become ridiculously large. From Supersizing to unlimited refills we have become a nation of over indulgers.
A portion control diet is the easiest type of diet to follow because you’re not restricting your eating to any particular type of food, you’re just eating less. Portion control is not a fad, a detox or a quick fix. It is a method of achieving weight loss and creating a healthier lifestyle.
Why do we eat more? Mostly because it’s put right in front of us. Dinner plates are larger, restaurant portions are larger and we have it instilled in our brain that we must finish everything on our plate. Next time you’re in the grocery store or in the kitchen preparing dinner read the labels on your food. All food labels break the contents down into portions. These portions are broken down into individual serving sizes based on what is required to sustain us. By following these guidelines you’ll notice a huge difference in what is recommended and what you have been giving yourself and your family.
Downsize
Start by using a smaller plate and think about what you’re putting on it. 50% of your plate should be vegetables with the remaining 50% split between meat and grains. Choose lean meat and whole grains to maintain a healthy diet. In the beginning it will help to weigh and measure your food. You may need to do this for the first couple of weeks but after a while you’ll be able to eyeball your food and know what the appropriate portions are. Serving food family style from the table seems like a good idea but it is better to portion out your food in the kitchen and leave the remaining food in there while you eat. When it’s not right in front of you you’re less likely to have seconds. Pre-portion your snacks as well. When buying large bags of chips, nuts and other snacks open them as soon as you’re home from grocery shopping and transfer the snacks into smaller re-sealable containers or bags. This way when you’re ready to snack you can grab one serving size and leave the rest for next time.
Start every meal by having a glass of milk or water 20 minutes before. Often we are more thirsty than we are hungry and having a drink before your meal will allow your body to tell you when you’ve had enough. Listening to your body is key. To do this, slow down. Eating too fast will cause you to eat more than you need to. By slowing down you’ll be able to read the signs more easily that you’re full and that its time to stop eating. We can sometimes eat so fast that by the time your body tells you it’s full it’s too late. You’ll end up feeling uncomfortable and sick. Another way to be able to read the signs that you’ve had enough is to eat without distractions. Eat at the table and not in front of the TV. Your focus will be on your meal and you’ll be more aware of what and how much you’re putting in your mouth. Plus this is a great way to bond with your family.
A portion control diet, along with exercise, is a great way to lose weight and maintain a healthy lifestyle. Many of the most successful diet programs out there, including Weight watchers and Jenny Craig are ultimately based on portion control. Try it at home and you’ll not only feel better but you’ll save money as well.
