When it comes to losing weight — or just healthy eating in general — the rules around food are pretty simple: Don’t overeat, control your portion sizes and listen to your body’s fullness cues.
But knowing the guidelines and putting them into practice are two different things, and the latter can be a lot more difficult — especially when that extra-large slice of chocolate cake is staring you down.
Controlling your portion sizes isn’t just lip service, though; there are some real benefits, both physically and financially, when it comes to dialing down the amount you’re piling on your plate.
Portion Size vs. Serving Size
Before we dive into the positives that come along with portion control, let’s first nail down the difference between portion size and serving size. These terms are often used interchangeably, but they’re actually not the same thing, according to the National Institutes of Health (NIH).
The difference is simple: A portion size is the amount you eat, big or small, and a serving size is the amount of food you should be eating. A serving size is a standard set by a food’s nutrition label, while portion size varies depending on who’s dishing out the fare.
Serving sizes are most often measured out in cups or ounces. For example, one 6-ounce steak is usually considered a standard portion, but it is actually two servings of meat, according to the U.S. Department of Agriculture.
An easy way to learn portion control is to compare food portion sizes to everyday objects. For example, a serving of baked potato is the size of your fist and a serving of peanut butter is the size of a ping-pong ball, per the NIH.
According to the Centers for Disease Control and Prevention, the more food you’re served, the more you will likely eat. So, while you adjust to eating smaller portions, switch to smaller plates, which will make your portions appear larger (and hey, you eat with your eyes first, right?). This is a small change that can make the process a little bit less daunting.
Use the method “start slow, go slow” until your body adapts. You won’t lose all the weight you gain in a day. Stay motivated and disciplined and you will reach your fitness and weight loss goals. Are you ready to lose and tone? I can help you get there. Contact me for your free consultation. Make it a great day!!!