Obesity and Portion Control

Obesity and portion control is a very hot topic in dieting circles right now. Did you know that serving sizes have increased as much as 20 percent in recent years? Why not find out more about why portion control is such an essential part of maintaining a healthy diet and body weight?

About Obesity and Portion Control

"Do you want to super size your meal?"

How many times has that question been uttered as tired Americans pull into the drive-through to grab a quick dinner after a long day at work?

Let's face it, it's no secret that America is in the middle of an ongoing obesity epidemic. Regardless of genetic and lifestyle factors, there is a very real connection between how much you weigh and how much you eat.

The trick to maintaining a healthy body weight is striking the right balance between calorie intake and exercise. Practicing healthy portion control is key to finding that balance.

Calories and Metabolism

Rule number one: If you want to burn calories, you need to consume calories. Contradictory to the school of thought that believes the way to lose weight is to quit eating, you actually need to eat something to kick your metabolism into gear. Embarking on an exercise regimen, while simultaneously starving yourself only signals your body to hold on to its fat reserves.

Here are some basic calorie facts:

• Weight loss occurs when you steadily take in approximately 500 calories less than you burn each day.
• Weight maintenance involves taking in roughly the same amount of calories you burn.
• Weight gain happens when you take in more calories than you burn for a sustained time period.

The average adult needs to consume between 1500 and 2000 calories per day, but factors such as age and current health also figure into this number. That's why it's so important to consult with your physician before you begin a new diet and exercise regimen. He/She will help you establish your body's basic caloric needs and plan your daily intake around a balance of healthy foods in controlled portions.

Correct Portion Sizes

Portion sizes in North America have been steadily increasing in recent decades. As a rule, we tend to eat until we're full with little regard for how much we're actually consuming, so it's no wonder that obesity and portion control are out of sync.

That old saying, "Your eyes are bigger than your stomach" definitely applies here. For example, you may be dying to sink your teeth into that seven ounce steak, but did you realize that it's approximately twice the size of the recommended protein portion of your meal? A three ounce portion of any meat is roughly equal to the size of a deck of cards. Keep that in mind when you're dishing up your next meal.

Let's visualize some other common sense food portions:

• A single cup serving is about equal to the size of a tennis ball. Plan on one ball for a serving of starch or fruit, and two balls for green veggies or salads.
• A one-ounce portion is roughly equal to the size of your thumb. Use this as a guide to help track how much you're actually eating. It's an eye opener.
• A teaspoon size serving is approximately equal to the distance from the tip of your thumb to the first joint. Let this be your guide when adding condiments like butter and mayo to your meal.

Long Term Portion Control and Weight Loss

Obesity and portion control cannot remain exclusive of each other if we're going to buck the current weight gain trend in this country.

According to a study published in the Obesity Research Journal, maintaining portion control for at least two years resulted in the greatest long-term weight loss.

Other factors that positively affected weight loss, albeit to a lesser degree included:

• Reducing overall fat consumption
• Eating more fruits and vegetables
• Increasing daily exercise

The study seems to confirm what physicians have been telling us for years: Eat sensibly and exercise.

Portion Control Tips

Try these tips to help you cut back to reasonable portion sizes.

• Just say "No" to super sizing at the drive through window.
• Order a kid's meal instead of an adult serving.
• Eat at home more often, where it's easier to control portion sizes and the amount of fat used in your food preparation.
• Pass on having seconds.
• Consider buying a new set of cups and dishes that are smaller than your current set. A full eight-inch plate will hold less calories than a twelve-inch plate filled with the same foods.
• Check container labels for serving sizes. You may be shocked to find you're actually eating two or more servings at a sitting.
• If you can't resist dining out at your favorite restaurant, ask for a to-go box with your meal, and immediately reserve half of what's on your plate for lunch the next day.
• Cozy up with your partner. Order one meal and turn it into a romantic meal for two.
• Say good-bye to buffets.

Summing It Up

Millions of Americans suffer from obesity, and portion control is paramount to addressing the problem. Eating well balanced meals in the recommend serving size portions, and getting mild daily exercise will go a long way toward establishing and maintaining a healthy weight.

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