Weight Loss By Decreasing Portion Sizes

Food portions are believed to be the cause of a rise in obesity, according to the "American Journal of Clinical Nutrition." Portion sizes have greatly increased over the years in restaurants as well as in pre-packaged foods. As dietary guidelines set forth by the U.S. Department of Agriculture are meant to keep you as healthy as possible, the recommended serving sizes are falling on deaf ears. To lose weight effectively, it is important to understand portion control when dealing with your favorite foods.

Research

In a 2004 research study published by the "American Journal of Clinical Nutrition," test subjects of all ages were given reduced portion sizes of low-energy foods such as fruit and vegetables and high-energy foods such as proteins. Significant weight loss was then documented in the low-energy portion group. Another study showed that when presented with pre-packaged larger portions, test subjects quickly adapted to these larger portions, consuming more food despite serving-size suggestions.

History

Through the years, portion control has been carefully examined and scrutinized. Dietary recommendations from the USDA first appeared in 1894 as an attempt to help people live healthier lives. In 1992, the first official food pyramid was introduced in the United States. The food guide pyramid lists the different categories of foods in order of nutritional benefits and suggested serving sizes for weight management and optimal health. According to MyPyramid.gov, the food guide pyramid is frequently updated to reflect more recent scientific findings on nutrition and weight loss.

Tips

There are many ways to control your portion sizes when trying to lose those unwanted pounds. According to the "American Journal of Clinical Nutrition," one way is to skip up-sizing when eating out. Although up-sizing seems to be a great value for your money, the caloric and fat gram increase is harsher on your body. Using smaller plates during meal time is another way to decrease your portions. As people have grown larger, seeing plates full seems to be the accepted norm. Larger plates mean larger portions. Finally, make your plate from the kitchen rather than setting bowls full of food onto your table. When the food is in front of you, you are more likely to indulge in second helpings.

Result

The American Medical Network says studies confirm that portion control is the quickest and more healthy way to achieve your weight loss goals. Another benefit to this finding is that once you have practiced portion control, it becomes like second nature, making weight maintenance easier once your weight loss goal has been accomplished.

Considerations

Although portion control cuts out unwanted fat and calories, you still need to watch what you are consuming. Processed foods and snacks, no matter how little you consume, are generally not good for you. Eating snacks in moderation is OK, but making it a daily habit can sabotage your efforts. Alcohol consumption should also be limited because alcoholic beverages are jam-packed with calories despite their liquid form. Eating fresh fruit, vegetables, lean meats, whole grains and low-fat dairy in smaller portions provides greater benefits to your weight loss goals.