No to crash diet! No to starvation!” If you’ve said these
fighting words before, then you probably resist the very idea of portion
control.
Portion control, or the act of limiting the food you consume
per day, usually in calorie limits, might seem masochistic in a world where you
can eat whatever you want, whenever you want.
But nutritionists think you’re better off trading this small
freedom for better health. They point to research that suggests lack of portion
control is hurting overall nutrition in America.
Make Portion Sizes a
Math Problem
Reducing portion sizes is a fun and simple way to shed
pounds, says Comana. "You don't need measuring cups," he says. Make
it fun.
His suggestion: Put a typical size portion on your plate,
then remove 5% to 10% of it. Is it a standard portion now, or still too much?
Teach your children – and yourself – how to eyeball it. According to the
American Dietetic Association:
3 ounces of meat
is equal to a deck of cards
One cup of pasta
is about the size of a tennis ball
One bagel is about
the size of a hockey puck
1 1/2 ounces of
cheese is the size of three dominoes
2 tablespoons of
peanut butter is roughly equivalent to ping-pong ball
A half cup of
vegetables is the size of a light bulb
For a visual of the portion sizes check out : http://theskinnycook.activeboard.com/t5911054/portion-controlhow-much-is-too-much/
Once you’ve set a plan, then stick to it for the best weight
loss results.
Research published by Obesity Research journal showed the
portion control induced the greatest weight loss, ahead but along with other positive weight loss behaviors like
increased physical activity and increased fruit and vegetable consumption.
Once you’ve set a plan, then stick to it for the best weight
loss results.
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