Portion Control - UGGHHH!
Portion control is certainly a major part of weight loss. As much as you don't like hearing it, you really have to 'watch what you eat' or you will gain weight. You really are what you eat! When it comes to weight loss, portions do matter! Controlling portion sizes and amounts isn't as bad as it sounds!
Measuring food is one way to make sure you get the 'right amount'. When you measure your food, you begin to visualize what standard portions look like in each food group. Its not rocket science though! Once you get the hang of it, its not necessary to weigh everything out each time you eat unless you just like measuring things:o)
Serve brightly colored foods that are more appealing and stimulate the palate.Serve your meals like professional chefs do. Ad sprigs of parsley, small drizzles of sauces, or fresh herbs where you can.  When you include portion control in your weight loss plan, use 'mind control' too. One simple idea is to serve your meals on smaller plates or bowls. It will look like so much more food on your plate. On the other hand, if you use large plates, it won't look like you have much food on your plate at all. If you eat meals on bigger plates, psychologically you could walk away from the dinner table still feeling hungry. To make dinner time more appealing and relaxed, treat yourself to some nicer china ware or just use COLORFUL plates. Make meal time a a little more glamorous! (You can always find great deals on the internet! Use cultural themes, candles, place mats, fun napkins, table runners, and most anything to dress up your table. Spruce it up! Visual stimulation's make your meals and your food look more inviting!) Serve brightly colored foods that are more appealing and also stimulate the palate. Serve your meals like professional chefs do. Ad sprigs of parsley, drizzles of sauces, or fresh herbs where and when you can. You can grow herbs easily and cheaply in your kitchen window so you always have fresh herbs on hand. Dress your food up and you will become more satisfied with the food you eat! Standard PortionsMeat/protein portions - Proteins or meats should be around 4 - 6 ounces per meal. This is about the size of your palm. Meat should be lean cuts. If fat is present, remember a little fat is not bad for you but please try and limit the amount you eat. Realistically you should be cutting it off and feeding it to your animals or throwing it away. The skin on chicken is not good for you either. Chicken with bones, should be cooked with the skin on to preserve the juices. Take the skin off after you cook the chicken and it will be much more juicy. Carbohydrates - Limit any carbohydrate to around 1/2 cup per serving. Carbs are NOT a 'no no' either. There are however, good and bad carbs. Carbohydrates are not just breads, cereals and pastas. In fact, a carbohydrate is anything your body converts to glucose, or blood sugar, for energy. You need the energy from carbs to keep your brain, heart, organs and nervous system function normally. Vegetables, fruit, legumes and sugar are all carbohydrates. Even dairy products contain some carbohydrates. Most foods that aren't a fat or a protein are a carbohydrate. The trick is knowing which carbs to choose. Good carbs convert to glucose slowly and fill us up longer. Bad carbs convert to glucose quickly and burn off slowly. You can have all the fruits and vegetables you like! Opt for fresh fruits during the summer months when they're readily available. Canned fruits are fine if you buy the ones that are packed in their own juice. Frozen vegetables are more nutritious for you than canned vegetables buts it fine to use them too if they're in your cabinet. There is no portion control when it comes to nutritious low fat foods. However in some diets like the South Beach Diet, fruits have to be eliminated the first few weeks of the program. The South Beach Diet considers any fruit to be a carbohydrate. (Beer is also a carb so if you choose this diet, be ready to give up beer!) To get an accurate picture of what a serving size is, it helps to measure or weigh your food. It helps give you a better perspective on your portion size. When you see what an accurate serving size actually is, you can better gauge how much you should eat. While the exact amount of servings can vary depending on your age, gender, or activity level, the following table gives you a baseline for the minimum serving number recommendations for adults. Just remember that nothing in excess is good for you and you will be fine! You don’t have to give up all the foods you love. You don't have to deprive yourself! Think about the foods you eat and why you eat them. Use good common sense mixed with a bit of portion control and you will thrive! Be sure to use the link below to find out more about portion sizes.
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