Quick Guide to Portion Control and Weight Loss
Many believe that their reason for being overweight is that they are eating too much sugar or fat, or both. However, experts believe that it is because they are eating a lot of everything. The portion size of our meal during different parts of the day is sometimes too large and the impact is clearly seen in your body weight. What we need to realize is that we do not require a lot of food to satisfy our hunger. A small portion is enough. However, this doesn’t mean that you need to go on a diet to lose weight.
Diet is Not Always a Solution for You
Diet does lead to a loss in weight, but at the cost of depriving you from your favorite foods. This deprivation is one of the reasons why it is difficult to continue your diet routine for longer periods. It is difficult to keep yourself deprived from something that you have loved to eat all your life. This is why you end up cheating on your diet and eventually quitting it.
Rather than changing the entire plate, you should make simple adjustments to the amount of food content on it and you will see an automatic weight loss. You can lose weight if you apply portion control to the food you love to eat, rather than cutting it out altogether. And if you have a too-large portion on one day, you can simply have a lesser amount of food on the next day.
Portion Control for Vegetables
With vegetables, you do not have to worry about the quantity. The quantity of vegetables poses a concern only if you are deep-frying them. Otherwise, the more vegetables you have, the better it is for you. Adding a salad to your meal is a great boost to your health. However, you should keep the dressing to a minimum.
Portion Control for Fruits
Many believe that fruit, in its conventional form, is too high in sugar content and should not be a part of your weight loss plan. However, in reality, fruits offer the best option to you if you are looking for a snack that is light on calories and dense on nutrients. On the other hand, dried fruits require portion control, as they are high in sugar. At the same time, it is easy to consume a large serving of dried fruit. Having mini raisin packets is considered a good portion to have.
Portion Control for Proteins
For proteins, basic sense is enough to understand the portion size. In case of fattier meat like lamb, you must keep the portion as small as possible. However, for leaner options you can be a little more generous. Do remember, though, not to fill your plate with steak
Portion Control for Cereals
In terms of cereals, you should not let the bowl overflow. Rather, you should fill it to a level equal to one cup. It is best to opt for bulkier cereal like oats if you are looking for a better way of filling yourself up in the morning.
Portion Control for Desserts
For desserts and treats, you should downsize your bowl to a ramekin. This makes sure that having those indulgent foods from time to time is not a problem. And having cheese as toppings (in small amounts) on these will not lead to a lot of increase in calorie count. Rather, it will make the meal more delightful.
If you follow this portion control regularly you will notice a difference in your weight in a short amount of time.
This article was written by Jessica Miller, a graduate of the University of Colorado-Boulder, and current student of Nutrition. Jessica loves to go hiking, biking and do anything outdoors in her free time, and recommends using Berkel Sales Service for more portioning control help.