Portion Control

Control portion distortion with your weight loss plan

Your portion sizes can play a huge role in the success of your weight loss plan. If you’re eating at a restaurant or ordering take-out food, the serving size is usually double the amount that the average person actually needs.In fact, according to a study conducted by the University of North Carolina, since 1977 the size of hamburgers has increased nearly 23 % and they now contain 97% more calories. And it’s not just the burgers: the size of an order of french fries has grown by 16% and soft drinks by 52%!

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If you feel you’re making healthy choices but still aren’t reaching your goals, you might be able to attribute your growing waistline to the amount of food you pile on your plate. By being aware of your portion sizes and realizing you don’t always have to polish off everything on your plate, you will be more likely to shed pounds and reach the goals of your weight loss plan.

If you’re eating out or dining at a friend’s house, don’t be shy about asking for smaller portion sizes. You don’t need to fill your entire plate to be polite, and you don’t need to eat an entire plateful to be satisfied. Also, remember that the recommended serving size of many convenience foods often isn’t equal to an entire package. Read the labels to determine the correct portion size, and follow it. To prevent yourself from eating more than you should, pre-measure the portion size and store the rest in a Ziploc bag to be enjoyed later.

In the case of portion sizes, bigger is definitely not always better. It’s time to stop living large and start paying attention not only to your food choices, but your serving sizes as well. The following examples can help you make better decisions about portion size that you can incorporate into your weight loss plan:

Serving Size Example Food choice
Tip of thumb
-1 oz. of cheese
- oil or butter
-salad dressing
Your fist or the size of a baseball
- serving of fruits or vegetables
Deck of cards
- meat, poultry, or fish
Golf ball or large egg - ¼ cup of nuts or dried fruits
Hockey puck
- bagel
Small fist or light bulb
- pasta, rice, cereal