You do regular workouts, eat healthy and balanced foods, yet your bulge refuses to disappear and you can’t seem to lose weight no matter what you try. One reason might be because you’re just might be eating more than your body needs. The solution to this problem might be is reducing your portions and restricting the amount of food you consume.
Normally people fill their plates to the brim which means you’ll consume a lot more calories you really need to feel full. By using a portion control diet your main goal is to limit the amount of food you eat so you won’t overeat which will lead to a healthy weight loss.
Tips For Estimating Food Serving Sizes
In order to control and maintain your weight, you need to consume the right food choices in the proper portions. These tips enable you to approximate portion sizes when you measure your food, so you can avoid overindulging.
Foods in the bread and pasta/noodle group. This food group can become a problem. People tend to eat too much starch, such as pasta and bread. The following is an overall inventory of portion amounts to enable you to approximate the proper portions.
- 1 cup potatoes/ pasta/rice = ice cream scoop
- 1 pancake = size of a CD
- 1 cup cereal = size of your fist
- 1 slice bread = 1 serving
Dairy products. It is wise to exercise caution when it comes to dairy intake since this food group often contains a lot of fat. The following are portion amount comparisons for the dairy group to enable you to restrict your intake.
- 1 1/2 ounces cheese = 3 dominoes
- 1 ounce cheese = your thumb
- 1 cup ice cream = hard baseball
Veggies Portion Sizes. You can overeat any food group, even things such as vegetables, which are very healthy. These are some tools to help you compare serving sizes and estimate your daily servings of vegetables.
- 1 cup salad = size of a fist
- 1 baked potato = size of a fist
- Half cup broccoli = a light bulb
- Half cup serving = 6 spears of asparagus, 7-8 baby carrots, or one cob of corn
Fruits Portion Sizes. Foods in the fruit group are naturally loaded with sugar. Therefore, you must remain cautious about portion amounts too. These are some comparisons for you on the various sizes of fruit servings.
- Half a cup grapes = a light bulb
- Half a cup fruit salad = filled cupcake wrapper
- One medium fruit = size of a tennis ball
A source of protein, such as meat or soy. In the food categories, meat is easily over-consumed. People frequently consume twice the daily recommended serving in this category. Make sure to stick with the portion size comparisons so that you are able to figure out how much protein or meat you will need on your plate.
- 2 tablespoon peanut butter = golf ball
- 1 tablespoon peanut butter = top of your thumb
- 3 ounces cooked meat (including fish) = deck of cards
- 1 serving of chicken (3 ounces) = chicken leg or thigh
Fatty foods and snacks. It is important to limit the consumption of junk food. Just a small amount of fats and sugars really acts to increase your girth. The comparisons in size will help limit your intake of processed sugars and fats.
- 1 teaspoon butter = top of your thumb
- 2 tablespoons salad dressing = golf ball
- 1 ounce nuts/candy = small handful
- 1 ounce chips/pretzels = two small handfuls
- Half a cup chips/crackers/popcorn = large handful
- One third of a cup chips/crackers/popcorn = medium handful
Estimating a serving size is useless if you can’t remember the recommended servings that are suggested for food groups in a given day. Look it up on the latest food pyramid recommendations chart and food labels (based on your sex, and how old you are) to find out how much is a healthy portion to consume for foods in the above-mentioned groups. Next, utilize the portion amount comparisons included here to make certain you aren’t overindulging.
How To Not Overeat. More Portion Control Diet Tips
Everybody wants to get their money worth when they eat. Restaurants know this so they serve large size portions resulting in overeating. If you get a large meal, one thing you can do is take the portion you don’t eat home. This way you can split up a large meal into smaller ones as a way to limit how much you eat in one sitting. This kind of portion control diet will keep you away from finishing off the entire meal.
Another good idea is to stop eating before you get completely full. Rather than eating 3 large meals, split them into 5 or 6 smaller meals you can eat throughout a day.
Eating medium size salad and drinking plenty of water before starting on the main meal can also keep you full and will satisfy your hunger which will keep you from binging when the main meal is served.
Limiting your portion doesn’t necessary means you have to stop eating the foods you like. By limiting the amount of food you eat you can still eat your favorites foods. If you occasionally indulge in not so healthy foods you love, you won’t binge on them later. Just make sure you only eat them occasionally and don’t go overboard.
Looking for suggestions on what is the right portion to eat. Check out portion control Infographic From UPMC My Health Matters. It is in your hands to make the portion control diet a success.