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Portion control is one of my problems. Most foods seem like Lay’s potato chips to me, I can’t have just one. <a href="http://www.
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nutritionauthority.com/”>Brooke has suggestions.
PORTION CONTROL: Don’t Go Overboard!
No one wants to gain 10# at the end of one year? But in order for the weight to ‘creep’ on, all you have to do is eat 100 extra calories per day. If you want to lose 20# at the end of one year? Then eat 200 less calories daily. Healthful living involves nutrition education not just on WHAT you eat, you must also become more aware of HOW MUCH you eat!
The next time you pour yourself a bowl of cereal, STOP before you pour the milk on. Get out a measuring cup and see how much your ‘typical pour’ is? Is it ¾ cup or is it 2½ cups? Most cereals call for about a cup – about the size of a tennis ball. For meat, you want about 3 oz/meal – about the size of a deck of cards. Portion size makes a big difference when you are adding up the calories per serving. Especially when you discover that you are eating 4 or 5 servings … according to the label.
We all eat in food ruts. We eat the same foods every week to ten days. So take the time, (just once or twice) to check the true quantity you are eating. Then do the math! It’s a great idea to write down what you eat in any given day in order to figure out how many calories you are eating. Can you shave 100 calories from each meal by eating a smaller portion? If you saved 300 calories a day you could lower your blood sugar, blood pressure, cholesterol levels and lose 30# in just one year without too much effort!
Here are some tips:
Use smaller plates and cups
- Read Nutrition Facts Labels
- Order small or a la carte
- Beware of big baked goods
- Share large entrees
- Don’t eat out of the bag
- Don’t eat in front of the TV
- Eat before you go out
The difference between a smaller portion and a super-sized portion could be much more than you realize. For example:
Large Small
French fries 570 250
Burger 730 260
Soda 310 150
Cookie 470 110
Ice cream 560 230
Totals 2,640 1,000
Awareness is key! Becoming more aware of common portion sizes is a good idea, especially if you have never paid attention in the past to how much you are really eating!
Brooke Douglas, RD
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As Dr. Pullen will tell you, I have tried every eating lifestyle from the see food diet to the Atkins diet, but the only one that has worked and resulted in permanent weight loss is portion control along with having the right “snacks” around the house, at work and on the fly. It only took me 25 years to figure it out, but I think I now have it.
Bill
Here is a post from one of my partners sent off line that I wanted to add to the dialogue.
That was a nice simple explanation for patients. Here is another possible help – a set of plastic cutting boards that I saw in a magazine – I ordered a set and use them in the office to visually demonstrate portion size. The portion size is printed on each disc and it’s quickly clear how small the carb portion is compared to the other foods. You can see them at http://www.portionpal.com/
Thanks, Nancy
After reading the response that Colleen referred to, of course weight loss and achieving a healthier lifestyle is a multifactorial, ever adjusting, work-in-progress. My article addresses only one aspect. Sharing some simple calorie saving ‘food for thought’ tips…that CAN make a difference on the scale and in one’s health.
Nevertheless, this ‘simple math problem’ sure has proven quite effective for most of the nutrition research experts at universities worldwide. These findings are routinely written about in JADA, JAMA, ASPEN, CSPI – to name only a few.
Weight loss and weight maintenance is ever changing and each week brings different challenges and different causes for plateaus. Good comprehensive, multifactorial nutrition education by a Registered Dietitian is everyones best bet for success.
Did you know that as Americans, we eat 24% more food today vs. 35 years ago? THIS MEANS PORTION SIZES HAVE INCREASED. We simply eat more than our grandparents did! We are also a much more sedentary society.
The hit show, ‘The Biggest Loser’ is quite successful at healthful weight loss and the trainers Bob and Jillian both agree ‘this simple math problem’ is a pretty big piece of the puzzle!
No doubt the body’s mechanisms for metabolic rate and homeostasis are complex and incompletely understood. That said overeating is a major cause of obesity and managing portions is one strategy that can be a part of weight control.
The problem is that the body is much more complicated than a simple math problem of (calories in) – (calories out) = net gain or loss.
There’s a great article in the NYTimes today that speaks to this very issue.
http://well.blogs.nytimes.com/2010/03/01/in-obesity-epidemic-whats-one-cookie/
“A person’s weight remains stable as long as the number of calories consumed doesn’t exceed the amount of calories the body spends, both on exercise and to maintain basic body functions. As the balance between calories going in and calories going out changes, we gain or lose weight.
But bodies don’t gain or lose weight indefinitely. Eventually, a cascade of biological changes kicks in to help the body maintain a new weight. As the JAMA article explains, a person who eats an extra cookie a day will gain some weight, but over time, an increasing proportion of the cookie’s calories also goes to taking care of the extra body weight. Eventually, the body adjusts and stops gaining weight, even if the person continues to eat the cookie.
Similar factors come into play when we skip the extra cookie. We may lose a little weight at first, but soon the body adjusts to the new weight and requires fewer calories.”
And I love this quote:
““I’m not saying throw up your hands and forget about it,” Dr. Friedman said. “Instead of focusing on weight or appearance, focus on people’s health. There are things people can do to improve their health significantly that don’t require normalizing your weight.””