The Word on Weightloss

One of the most common mistakes people make while dieting is overeating.  If you're on a weight loss program, chances are, you have guidelines about the size of a healthy portion and what size portions of food should be in your meals. But often, many people overeat without realizing it. A lot of the time even when you think you are doing the right thing, it can come back to haunt you. With restaurants serving massive plates full of food or adding cream and butter when it seems unnecessary, it is easy to find yourself in a seemingly futile fight against those extra calories.

The hamburger has grown in size since it began as an innocent sandwich over half a century ago, as have its perfect sidekicks: French fries and soda. Pasta dishes and even salads in restaurants are about double the size that an average person would need for a meal. The food industry's super portions makes sticking to a weight loss plan or diet a challenge for anyone. The best thing to do is to understand what a real portion size is so that you can recognize when you have been given too much and be more in control of your consumption.

For comparison, keep these easy objects in mind as a reference for your portions:

• An appropriate portion of meat is usually about the size of the palm of your hand or a deck of cards.
• The amount of filling in your sandwich, not counting condiments and veggies, should be about the width of a pencil or your finger. 
• For pastas and cereals, a good portion is about 1 cup. Think of a tennis ball. Remember that in many cases, cooked rice/risotto/pasta takes up more space than uncooked.
• A large serving of pastries, muffins and bagels at restaurants and bakeries are about the diameter of a CD.
• One half cup is a good measure for sides, or enough to fill the cap of your shaving cream.
• Fruit and vegetable portions usually range from about the size of a tennis ball to a baseball. Serving sizes in this category can range greatly, so keep the baseball in mind - then you’ll know the apple from the market that is the size of your head is more than one portion.
• A ¼ cup portion of nuts or dried fruit is about the size of a large egg or a golf ball.

A key to most diets and losing weight in any weight loss program is to lower caloric intake and increase physical activity. Visualize these common items and you'll be well on your way to eating more appropriately-sized portions of food; control your portions and take back control of your weight.

Check back for more weight loss tips and information on dieting and portion control. We'll show you 10 Ways to Control Your Portions next.