Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip. ~Arnold H. Glasgow
I have a colleague that's frustrated with her diet. She started eating healthier, but she still wants to lose 10 pounds. Sometimes that happens. Getting rid of processed foods is a fabulous start for losing weight, but you still need to be mindful of how much food you're eating. Learning serving sizes will also help you keep a better food log, which is key to weight loss.
American portions keep getting supersized. You can blow a whole day's worth of calories on a restaurant meal. If you want to lose weight, you need to know what a proper serving looks like, so check out the MindfulEats Food Portion Chart below (based on this SparkPeople article). It's shocking how much smaller a portion should be than what we're used to.
Just so you know - a serving is the amount that food experts recommend you eat, and a portion is what you actually eat. For example, experts recommend that you eat 6-11 servings of grains per day. So if you don't snack on grains, you may want to eat two servings per meal.
MindfulEats Food Portion Chart
American PLATES are also getting bigger, which sneaks in more calories. Use a smaller luncheon size plate (9"-10") for your dinner, and fill it with 1/2 veggies, 1/4 whole grains and 1/4 protein. If you need a visual reminder, you can buy a portion-control plate here, or one of the more stylish plates featured on the Today Show.
What to do - Lose Weight through Proper Portions
- SparkPeople article on Portion Sizes and Serving Sizes
- Web MD's Portion Tool and Simple Secrets to Portion Control and Healthy Eating
- How to Lose Weight
What I ate: (horrible day of holiday parties) 1/2 c. couscous, 1 small potato pancake, lox, smoked trout, food, mixed nuts, 1 slice ham, shrimp cocktail, lots of cheese and crackers, 1 small crab cake, carrots + hummus, whole wheat spaghetti + egg + spinach, 1 hot chocolate, water
Exercise: 15 min stationary bike, weights