Weight loss problem : Portion Distortion

Have you noticed that the amount of food considered a normal
portion has crept up over the last few years?

Everything comes in ever larger size packs and marketing offers
tempt us to buy (and eat) even more with “30% extra free” or
“two for the price of one”. We are served far more in
restaurants than we need and we are continually encouraged to
“supersize” our meals or work our way through “all you can eat”.

A standard bagel from 20 years ago was 3 inches in diameter and
140 calories. The norm has now crept up to 6 inches and a
button-popping 350 calories. (And when did you ever eat half a
bagel and save the rest for later?) To use up those extra
calories you’d have to jog for over 20 minutes. If you consider
all the extra calories you now consume in a day through bigger
servings, you would never be able to fit in enough activity to
use them all up.

The result? You may be eating more than you think you are and
struggling to lose weight simply because of the size of your
portions.

So what can you do to avoid falling prey to Portion Distortion?

1. Measure your food

Weigh and measure everything for a while to get an idea of how
much you’re eating. While calorie counting long term is a bore,
it’s good to get a general understanding of just how many
calories there are in your normal portions. You’ll be horrified
just how many there are in that chunk of cheese you might think
of as “just a snack”! Where it’s not feasible to weigh food (for
instance when you’re eating out) learn to judge a normal portion
size. For example a serving of pasta, rice, cereal and potato
should be about the size of a small fist and a normal portion of
meat, chicken or fish is about the size of a deck of cards.

2. Buy smaller portions

Buy the smallest portion sizes you can get. Nothing is good
value if it ends up in your mouth and on your hips. Only
exception? Fruit and vegetables – make the most of any offers on
these. If you must eat in a fast food restaurant try the
children’s meals (just the one!). Buy the smallest skinny latte
at the coffee shop etc. Share with a companion wherever you can.
Consider ordering two starters rather than a starter and main
course in a restaurant and don’t feel you have to finish
everything you ordered if you don’t need it. Better in the trash
or in the dog than adding to your weight.

3. Read the labels

Read nutritional panels on food packets and look for the correct
serving size. This is rarely the whole container (or even half
of it) so beware!

4. Out of sight

Practise portion control at home by serving up the food in the
kitchen and putting away any leftovers before you sit down. If
you decide to have a TV snack, put a small portion on a plate
and take it to the room where you watch TV. Taking the whole
packet is fatal!

5. Go for Quality not Quantity

Buy the highest-quality in small quantities rather than a
mega-pack deal on cheap food. And remember the quality of a meal
is not just about what you eat. Present the food well. Set the
table and sit down to eat. Take the time to enjoy your food and
any company you have.

6. Use your inbuilt hunger meter

Eat slowly enough to notice when you have satisfied your hunger
and just stop at that point, no matter how much you have left on
your plate or how much is left in the pan or the packet.

>From today start to be aware of how much you are eating as well
as what you are eating. Notice how food manufacturers and
restaurants subtly persuade you to eat more and decide not to
let them get in the way of your weight loss efforts. Think about
how much less you could eat and still be satisfied. This may be
all you have to do to lose the weight you want!

Copyright 2005, Janice Elizabeth Small

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