Healthy eating and losing weight are about quality food, not quantity. Any healthy diet should focus on food sources that have the most nutrients for the fewest amount of calories. Most people overestimate the serving sizes for most foods. This leads to consuming more calories than necessary or intended. Controlling portion sizes and choosing foods that are high in nutrients are the best ways to lose weight or maintain a healthy weight long term.
Weight Loss
Weight gain or loss is determined by the balance between the calories consumed and the calories burned. If the calories burned are greater than the calories consumed, then the body moves toward weight loss. In order to lose a pound of body weight, a person must have a deficit of 3,500 calories. This requires burning more calories over time, consuming fewer calories, or a combination of both. Use this number as a starting point for figuring out how many calories to cut out or burn per week in order to attain a weight-loss goal.
Benefits of Portion Control
Generally, eating smaller portions equals eating fewer calories. Fewer overall calories consumed can translate to weight loss for most people under normal circumstances. This only applies as long as the meals consist of the most nutrient-dense foods per calorie. For example, fruits and vegetables have high amounts of vitamins, minerals and fiber, but a low number of calories. Also, smaller portions encourage the person to stop eating sooner, before becoming overly full and uncomfortable.
Standard Serving Sizes
Serving sizes may vary depending on the source, but there are standards that remain the same regardless. A serving of grains is usually considered a half cup or about the size of half a baseball. A serving of fruit or vegetables is also a half cup, rounded handful or about the size of a fist. A serving of lean meat should be about 3 oz. or the size of a deck of cards. A serving of nuts or seeds is considered about a 1/4 cup or the size of a golf ball.
Tips
Limiting portion size and being mindful of true serving sizes can help you toward your weight-loss goals. Remember that portions served at restaurants are often enough for two or more meals. Share a restaurant meal with a friend or bring home leftovers for later. When eating at home, serve meals on a smaller plate so that you start with a smaller serving. Snacks can become an avenue for excess calories. When snacking, measure out exactly how much you plan to eat before starting. Try to avoid eating directly out of the package.
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