“PORTIONING OF FOOD” – A key factor to WEIGHT LOSS


When trying to lose or maintain your weight, no foods are forbidden so long as you practice portion control and exercise regularly. You see, portion control is the key to lose weight. It is important to enjoy a variety of foods. When you eliminate certain types of food completely, they become more tempting, which may push you to binge on them given the opportunity.

 

"Growing Portion Sizes" is the answer to increase in weight...

Unfortunately, portion sizes have been growing steadily, which can make it very difficult to figure out what an acceptable portion really looks like. However, keep in mind that these are basic guidelines. Since adequate portions vary from person to person, the palm of your hand can be used as a visual aid to determine an adequate portion. The thickness of your palm is also considered. As mentioned, correct portion sizes vary from person to person depending on such factors as level of activity, height, age, and the muscle mass of individual. If you want to experience some weight loss, portion control is the key.

 

Home Portion Control

  • Don't pack the table: Don't put too much food on your plate. You should begin by helping yourself to the amount you need to eat, keeping in mind that you can always go back for more. In order to simplify this task, don't put an overabundance of food on the table.
  • Cut portions in half”: If your usual portions are too large, cut them in half.
  • Slow down: Always try to eat slowly. It takes about 20 minutes for the signal indicating that you're full to go from your stomach to your brain. By slowing down your pace, you'll avoid overeating.
  • Start cleaning: When you're finished, clear the table immediately. If the food is out of your sight, you won't help yourself to "seconds" that you're probably not hungry enough to eat anyway.
  • Put some junk in a bowl: Minimize the amount of junk food you eat. In other words, don't eat from an open bag of chips. Measure low-fat snack foods such as popcorn into serving sizes before you dump them into bigger bowls when you're entertaining. You'll then be able to "eyeball" portion sizes and know when you're eating too much.
  • More meals, smaller plates: Eat five small meals a day instead of three big ones. You won't be as hungry at each meal and will be less likely to overeat. Plus, your body will metabolize the smaller meals more easily, which means that you'll burn more calories and lose more weight.

 

Use Your Hand to Estimate Your Portions

Instead of counting calories or using measuring cups, quickly estimate portion sizes for your proteins, veggies, carbs, and fat by looking at your hands, as these visual guides. When one is staring down the barrel of a new diet, portions are one of the most difficult things to measure and keep track of. Kitchen scales may be great in the comfort of home, but it's not practical to carry all day. Instead, one only needs to know four hand equivalents for the portions of a complete meal.

  • Your palm determines your protein portions.
  • Your Fist determines your veggie portions.
  • Your cupped hand determines your carbs portions.
  • Your thumb determines your fat portions.

 

It's All About Moderation

It's not what you eat but how much you eat.  Allow yourself to have dessert or chips every so often if you crave them. Simply keep in mind what a portion of each one of these foods looks like in order to avoid overeating. 

And don't forget to exercise regularly.......

DT. ITU CHHABRA
Clinical Nutritionist & Certified Diabetes Educator
Food Safety Officer & Preventive Health Cure Consultant

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