Losing weight hinges on a simple equation: if calories consumed are fewer than calories expended, weight loss should occur. By eating a healthy, balanced diet and getter regular exercise, you can achieve weight loss can and maintain it for a lifetime. Understanding portion sizes is paramount to following a diet for weight loss; to avoid overeating, you need to know how much food is too much. Water provides a huge benefit while attempting weight loss: it can help you avoid overeating and maintain adequate hydration.
Portions versus Servings
A portion is the amount of food you eat. A serving is a specific amount of food that fills one unit of your daily intake requirement for a particular food group. The USDA Food Guide Pyramid breaks servings down into measurements, such as cups and ounces, to help you determine how to meet your daily food group requirements. Daily requirements differ based on age, gender and activity level, but in general, a healthy adult needs 3 to 4 ounces of whole grains, 2 to 3 cups of vegetables, 2 cups of fruit, 3 cups of dairy and 5 to 6 ounces of protein.
Measuring Servings
According to the USDA Food Guide Pyramid, an ounce of whole grains is one slice of bread, one cup of breakfast cereal, ½ cup of cooked rice or pasta, or one 6-inch tortilla. You can easily measure a cup of vegetables or fruit if you serve the produce chopped. Otherwise, two medium or 12 baby carrots or one small ear of corn count as one cup. For fruit, 16 grapes, one small orange, banana or peach, or one large plum equal one cup. You can easily measure one cup of dairy can in terms of milk or yogurt. Two slices of cheese are equal to one cup of milk. For the protein group, serving sizes are generally in three or four-ounce pieces, since this is how you generally consume meats. For example, a small steak, lean hamburger, chicken breast or fish fillet, roughly the size of a deck of cards, equals 3 to 4 ounces of meat.
Portion Tips
Portion sizes in the United States have increased significantly and this is especially apparent at restaurants. Oversize dishes don't help, either. They can dwarf food portions and make you feel as if you're depriving yourself. To help maintain portion sizes within healthy limits, try using a dessert plate instead of a large dinner plate. Portion out your meals onto the plate and don't leave the serving dishes on the table in front of you; this can prompt second or third helpings.
Benefits of Water
Water is an excellent choice for hydration, especially if attempting weight loss. Water provides the fluid you need without added calories, sodium or fat. Water can also help to fill you up at meals and prevent overeating, helping you to feel satisfied with the portion sizes of your food. Water adds to digestive health, too, helping move food through the digestive tract, preventing constipation.
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