With the holiday season under way, it's a word you should be practicing more than ever...CONTROL! That is, especially if your ultimate goal is to reach your weight-loss goal. That's right, it's all about control, everybody! As in having a handle on how much you eat, beginning with the portion size of the foods you eat.
Lots of people think they're smart enough to simply "eyeball" their portions.
Lots of people think they're smart enough to simply "eyeball" their portions. You know, like thinking they know just how much of that turkey & dressing or ham to put on their plates to equal one serving. That corn casserole? Oh, you know how much equals one serving, right? But, hmmm, I wonder how accurate you are...really!
Let's face it, one of the surefire ways to lose weight and maintain a healthy weight is through portion control. Research has shown that most Americans underestimate how many calories they consume each day by as much 25%. (Personally, I think that estimate is actually kinda low!) And what about you? Do you "eyeball" your servings, assuming you've got those portions of yours under control? Hey, why take chances?
Consider these portions sizes. A serving of pasta is about the size of one scoop of ice cream. A fruit or vegetable serving is usually about the size of your fist. A serving of cheese? Think about your whole thumb, from the tip of your thumb to its base. Those are just a few examples but, I'm willing to bet, most Americans think of a serving size of those foods as a lot more than that. Which would help explain why our country has such an obesity problem.
You should really focus on learning to control your portion sizes.
You should really focus on learning to control your portion sizes and here're a few ways to help. Use smaller-sized serving dishes at your meals. Serve foods in the right size and, when you sit to eat, avoid going back for seconds, unless you're counting that second helping as part of your daily total. Never snack from the bag or carton, for obvious reasons. (A lot of us don't know when to stop!) When you serve dinner, try not to keep platters of food on the table. That makes it more likely for you to reach for more...when you should be done eating!
One last thing, I'm a strong believer in measuring utensils. If you don't have any, I suggest you invest in a set of measuring cups, spoons and a kitchen scale. That way, there'll be very little margin for error when serving yourself.
We're smack-dab in the middle of the season where Americans gain the most weight.
Listen up everybody, we're smack-dab in the middle of the season where Americans gain the most weight. Please take extra care to control those portion sizes of yours and, guess what? When you do, you'll be in more control of those numbers on your scale, too!