Portion Size – The Key to Losing Weight & Keeping it Under Control

When we do diet consults with patients, we always ask them what they think the biggest challenge will be. Portion control is one of the top three answers to that question. The Hauser Diet focuses on eating the right foods for your body, but don’t forget that also includes the right amount. Remember, even though eating the correct foods is important, if you eat double the amount that you are supposed to be eating, you will gain weight!

Here are some tips on how to get your portion sizes in check:

1. Measure Your Food: Use your measuring cups and spoons, and pick up a food scale at your local grocery store (you can get one for about $9). You don’t have to measure and weigh for ever, just until you are comfortable with what your portion sizes should look like. Weigh out your meat (after cooking!) and put it on your plate, measure out 1 cup of cereal and see what it looks like in the bowl you use. After you get a feel for the look of it, just re-check yourself every month or so to make sure you’re not gradually increasing the amount you’re taking in.

2. Use Smaller Serving Tools: One reason we over do our portions is because the plates and bowls we eat from are so large. The size of these items has increased greatly over the past 50 years. If you were to eat one serving of meat, three ounces, off of a plate from the 1950’s it would seem like you were eating a lot more than eating it off of a plate we use today. Look around for some large salad plates and start to use that as your dinner plate. It may sound silly, but we think you will be surprised at how much it helps trick your mind into thinking you’re eating more than you really are.

3. Take Precaution When Eating Out: This will be the biggest obstacle. When you eat out, you have almost no control over what you take in. You can decide how much you put in your mouth though. When going out to eat try to order half portions or share a meal with someone. No matter what you order, if you eat the entire thing you have eaten too much! Depending on the restaurant, you may actually have 3 meals worth of food. We all know that we’re served large portions at restaurants, but we don’t think we quite get how large. Measuring your food at home will make you more aware….now you’ll actually have a good idea of how many "servings" your getting the next time you go out to eat!