The Word on Weightloss

Portion control is an important and challenging aspect of any diet and weight loss plan. There are many ways to help keep what you eat manageable and under control. Here are 10 simple things you can do so your portions stay within your diet plan...even if your eyes are bigger than your stomach!

At a restaurant:

1. Take home leftovers by dividing your meal in half from the start- the bonus is that you get two meals for the price of one! Some dieters even pack away the other half of their meal to go the minute it arrives, so they aren’t tempted to clean the plate.

2. Hate leftovers? Split with a friend. Some people can’t stand the thought of eating reheated food or repeating their lunch meal for dinner. Fair enough- why not split your entree with a friend and start with a salad?

3. Drink water and don’t be afraid to ask for refills. As always, keep yourself hydrated to avoid overstuffing.  If plain water is too boring, try a slice of lemon or order unsweetened iced tea instead.

4. Watch the bread basket. Bread is a cheap filler for restaurants; it keeps you busy while waiting for your meal.  If you have trouble resisting or stopping at just one piece, ask for it to be taken away from the table or put it beyond your reach.  Better yet, if you are too hungry to wait for your meal, why not order a starter salad or a healthy appetizer instead?

At home:

5.  Don’t rush back for seconds. When eating at home, if you are finished with your meal and are left wanting more, wait for 10-20 minutes and you may find that the food has settled and you are satisfied.

6. Keep seconds at a distance.  Leave pots and pans with the extra food on the stove or at a safe distance, not at the table. This will allow you a chance to consider how much you want your second serving before going for it.

7. Pay attention to the size of your plate.  Find a medium-sized plate that you can fill with satisfying amounts and don’t go back for seconds.  Also, don’t pile up with extra food just because there is space to spare. 

Anytime:

8. Eat slowly. This can be very difficult to remember when the food is hot, but really think about what you are eating and enjoy the textures and flavors of each bite. You’ll find yourself more satisfied if you allow your stomach and brain to let you know you are "full." You will probably overeat if you gobble your meal without thinking...you're not giving your body enough time to fell full.  Even consider how your conversation affects the way you eat; take time to savor each bite throughout your meal.

9. Remember the Food Pyramid.  Eat fewer processed foods that are often high is sugars, sodium and fat; eat more fresh fruits, vegetables and whole or multi-grains. Experiment with new seasonings and herbs to keep your meals interesting.

10. Eat what you love best.  Life’s a bore if you cut out every food you enjoy.  Learn to make smart choices you can feel good about. For example, with carbs- maybe you can live with skipping the dinner rolls and then enjoy your fresh, hot pasta without guilt.  Or have steamed vegetables in place of rice and allow yourself a glass of wine or a post-dinner cappuccino as reward. 

Portion control and weight-loss are a give and take system. You should not starve yourself; make sure you get the nutrients you need by making some small changes that add up to a healthier lifestyle. Include physical fitness and exercise in your day and with some hard work, you'll reach your weight-loss goals.