Food portion size is one of the biggest enemies of losing that belly fat and maintaining successful weight loss. Take a look at just about any restaurant or food establishment menu these days and one change stands out above everything else. No, it's not prices, although they have risen considerably. One thing about food that has changed over the last 20 years is portion size.
It seems as if someone, somewhere started serving larger portions in order to add more value to the menu and before long, the restaurant next door was doing the same thing, only their portions were just a bit larger. Today, this food war has escalated to the point of making super–sized food portions commonplace. It's enough to drive any weight loss plan into the ground. But there is a way to get rid of excess belly fat by controlling portion size.
OK, so individual food portions have become so large that a small family can literally eat an entire meal from just one super–size serving. It's risen to the point of becoming almost comical. There is actually a large chocolate shake at a national burger chain that has an incredible 1,680 calories. Another restaurant offers a 1,520 calorie cheeseburger. These are single–serving size portions.
So if there is no help for a weight loss plan from the restaurants, then the only option left is to control portion sizes of the foods consumed. Portion control does not have to involve complicated formulas, food scales, or calorie counts every time. A good rule of thumb is to eat a portion of food that is about the same size as one's fist, and no more.
With the growth of portion sizes has come the inevitable growth in waistlines and the increase of obesity–related diseases. Just because a certain amount of food is offered does not mean that the whole amount has to be eaten. Just 20 years ago, portion sizes were very different than they are today.
A typical bagel just 20 years ago was about three–inches in diameter as compared to a typical six–inch bagel offered today. The calories in that smaller bagel was about 140, whereas today's much larger variety has more than double that amount having 350 calories. It takes an average 130–pound person about one and a half hours of raking to burn off just one large six–inch bagel.
The successful weight loss plan will combine the rule of a fist–sized food portion with low–fat alternatives as opposed to the usually high calorie choices offered on most restaurant menus. Change this single aspect of a person's current dietary intake of food and the total amount of calories consumed will be drastically reduced. Hey, less calories means more weight loss.
Here's another trick to losing even more weight; eat more often. That can't be right, can it? Studies have shown that five or six smaller meals spaced evenly throughout the day keep the metabolism fired up and burning calories for a longer period than just eating two or three meals a day. That means skipping meals is a big no-no, The bonus is that because the next meal is just two hours away, folks are less likely to eat a lot of food at one time.
One last tip for portion control is to eat at home and serve smaller portions on smaller dishes. Because less food takes up more space on a smaller plate, it appears as if there is actually more food. Most folks who hear this idea are skeptical until they try it and discover that it actually works. Stick to these weight loss portion control tips and that belly fat will start to melt away.
As with any radical changes in diet or exercise, it may be beneficial to consult a health care professional, nutritionist, or doctor before starting any diet, exercise, or weight loss plan. This article is for informational purposes only. The information provided herein is of a general nature and should not be substituted as advice from a qualified professional.
Here are some reviews of popular weight loss programs like Weight Watchers, Atkins, and South Beach diets.
It seems as if someone, somewhere started serving larger portions in order to add more value to the menu and before long, the restaurant next door was doing the same thing, only their portions were just a bit larger. Today, this food war has escalated to the point of making super–sized food portions commonplace. It's enough to drive any weight loss plan into the ground. But there is a way to get rid of excess belly fat by controlling portion size.
Controlling Food Portion Size to Control Weight
OK, so individual food portions have become so large that a small family can literally eat an entire meal from just one super–size serving. It's risen to the point of becoming almost comical. There is actually a large chocolate shake at a national burger chain that has an incredible 1,680 calories. Another restaurant offers a 1,520 calorie cheeseburger. These are single–serving size portions.
So if there is no help for a weight loss plan from the restaurants, then the only option left is to control portion sizes of the foods consumed. Portion control does not have to involve complicated formulas, food scales, or calorie counts every time. A good rule of thumb is to eat a portion of food that is about the same size as one's fist, and no more.
Portion Size Gone Wild
With the growth of portion sizes has come the inevitable growth in waistlines and the increase of obesity–related diseases. Just because a certain amount of food is offered does not mean that the whole amount has to be eaten. Just 20 years ago, portion sizes were very different than they are today.
A typical bagel just 20 years ago was about three–inches in diameter as compared to a typical six–inch bagel offered today. The calories in that smaller bagel was about 140, whereas today's much larger variety has more than double that amount having 350 calories. It takes an average 130–pound person about one and a half hours of raking to burn off just one large six–inch bagel.
A Practical Plan to Lose Weight
The successful weight loss plan will combine the rule of a fist–sized food portion with low–fat alternatives as opposed to the usually high calorie choices offered on most restaurant menus. Change this single aspect of a person's current dietary intake of food and the total amount of calories consumed will be drastically reduced. Hey, less calories means more weight loss.
Here's another trick to losing even more weight; eat more often. That can't be right, can it? Studies have shown that five or six smaller meals spaced evenly throughout the day keep the metabolism fired up and burning calories for a longer period than just eating two or three meals a day. That means skipping meals is a big no-no, The bonus is that because the next meal is just two hours away, folks are less likely to eat a lot of food at one time.
One last tip for portion control is to eat at home and serve smaller portions on smaller dishes. Because less food takes up more space on a smaller plate, it appears as if there is actually more food. Most folks who hear this idea are skeptical until they try it and discover that it actually works. Stick to these weight loss portion control tips and that belly fat will start to melt away.
As with any radical changes in diet or exercise, it may be beneficial to consult a health care professional, nutritionist, or doctor before starting any diet, exercise, or weight loss plan. This article is for informational purposes only. The information provided herein is of a general nature and should not be substituted as advice from a qualified professional.
Here are some reviews of popular weight loss programs like Weight Watchers, Atkins, and South Beach diets.
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