From http://www.webmd.com/diet/healthtool-portion-size-plate
Research has shown that portion control may be the most effective form of dieting when you take into account longevity and sustained weight loss and management. The reason, according to Dr. Everett Logue et al. in Obesity (http://www.nature.com/oby/journal/v12/n9/full/oby2004187a.html) may be that portion control is an easier behavioral target than planned exercise. Although increasing consumption of fruits and vegetables may be the easiest to change behaviorally, it does not appear to be as effective in long term weight reduction.
Okay, so all I have to do is eat a little less, and move a little more. Well, it’s not that simple. If you’ve tried portion control in the past like I have, you might be rolling your eyes. Actually, 36% of women in the Illinois Women’s Health Registry are currently using portion control to lose weight, while only 20% are trying exercise. So how can we make portion control work for us? The important thing to understand is that portion sizes are often FAR LESS than we think they are. In fact, research has shown that Americans typically underestimate their caloric intake by as much as 25%. So if I think I’m only eating 1600 Calories (a typical weight loss goal), I might actually be eating 2,000. It’s also important to know that women and men of similar height and weight do NOT have the same caloric needs. Metabolism in women works differently; men generally have a higher Basal Metabolic Rate (BMR), which is the rate at which our bodies break down calories. In other words, we don’t need to eat as much as our male counterparts…sorry ladies, but try leaving that second helping to him.
So what is the correct portion size? Well we are probably all familiar with the serving size values:
1 cup green and leafy vegetables or ½ cup mashed potatoes for the veggies
½ – 1 cup of fruit or 1 oz dried fruit
½ cup rice, 1 cup (cooked) pasta, or a bagel for the grains
3 oz chicken, beef or fish for protein
1 cookie or a ½ cup ice cream for the sweets
But what do these sizes actually look like? Well, sadly, a lot less than we’d like to think. Here’s the run down:
For more portion size tips, see this cool tool at http://www.webmd.com/diet/healthtool-portion-size-plate
Even though portion control can be an effective weight loss method, it is still important to keep an active lifestyle and exercise regularly for a healthy weight AND a healthy heart! Happy and Mindful Eating!
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17 Comments
That is a disappointingly small serving size, I’m a little frightened to actually count the calories I eat in a day, but I know I should. Thanks for that link, Michelle!
As a weight loss surgeon performing the Lap Band surgery, I enthusiastically agree with the “portion control” method. It is vital to realize that the brain’s satiety centers generally are not stimulated until 30 minutes after having a meal. Therefore it is easy to overeat if one eats too quickly. So slow down, and eat smaller portions. You may find that you are not as hungry as you think you might be after a small portion.
One of the main reasons women overeat is due to emotional eating. Learning other ways to meet your needs will help with portion control in a natural way.
Thanks Dr. Hekier, I guess it’s like mom always said, slow down when you eat! I know that I often fall into the trap of not eating much during the day and then ingesting anything and everything as quickly as possible when I get home.
I want to thank you for your inspiring blog.
I only hope more women take up the challenge to live healthier and longer.
Womenshealth.northeast is brilliant, My only hope your readers take in only half of what you write about and take the effort and action.
GO GIRLS
Rebecca Mills
Just eat food that is no larger then your fist,so I’ve been told?
Thanks for the great post, I have a friend who had lap band surgery about 8 months ago and to be honest is still struggling with her weight.
I was actually looking at the calorie count of some fast food places. It is disgusting the amount of calories they feed you at these fast food places.
Another good way to help lose weight is to drink water before, during, and after you eat. It helps to make you full and increases your metabolism.
What you’re saying here is somewhat true. It has now been proven that natural meat is lower in fat, therefore a person can eat more and stay trim.
Very good post Michelle. I agree with the comment posted by Candace Tingen. But we can eat food by dividing it part wise. Means to say, food which we eat heavily in onetime can be divided into small parts and can be taken in acceptable intervals.
Man, those are some small serving sizes. It’s no wonder it’s so difficult to stay on a healthy diet. Just imagine how high it must be at fast food places!
Hey Idaho Beef, what do you mean by natural meat? I am not familiar with this term. Does this refer to grain vs grass fed, or organic meat??
Those are extremely small servings… I wonder how portion works in the long run.
For a fact i know that cutting down on what you eat will allow you to lose a bit of weight, but after a while you hit a plateau because your body’s metabolism adjusts to it.
I think, in the end, it will depend on the person’s body type.
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Kelly
Life is meant to be enjoyed… be fit… be healthy!
Very nice post, will bookmark this site. I agree today’s woman facing ever pressure on their weight issues. I also keep a blog on woman’s weight management issues at healthydietnews.com.
Will come by for more on your blog posts.
Liz,
Using moderation has to be one of the most important things that has given me success. Small servings and a consistent eating schedule can do wonders.
I think diet is good only for shotr period of time as everyone know about yoyo effect…
Wow! I hadn’t really thought of this like this. It is so much more natural to just eat less than to go on a rigourous exercise routine. I am all about natural and healthy. It’s hard to keep them separated sometimes. Thanks.