Portion Sizes
When it comes to weight management many people concentrate purely on the TYPES of food they eat and miss the importance of the AMOUNT of food they eat. Lets get something straight, its all about quality AND quantity!
These days still too many people struggle to recognise the importance of knowing when you are full and huge effect this has to weight control.
It is very important to learn to listen to your body when it comes to weight management. You do not need to feel stuffed at the end of each meal and it’s not compulsory to finish everything on your plate! Even by cutting 15-20% of what you normally serve yourself will have huge effect for weight control. By eating smaller healthy meals regularly will stop you from feeling hungry.
Points to remember
- To manage, maintain and lose weight, portion control is essential in order to be successful.
- Ravenous hunger can (and usually does!) result in eating larger portions. Eating regular meals prevents ‘ravenous hunger’ and will help control your portion sizes.
- Over the past 30 years portion sizes have increased by 25-30% e.g. crisp packets have increased from 25g to 35g which obviously contributes to increased calories. A lot of pre packed food in super markets, especially pasta and spaghetti, suggested serving sizes are over a third more than recommended portion sizes! This is not good for weight control.
- Avoid being seduced by quantity when eating out i.e. ‘going large’ and ‘super sizing’ This might seem better value for money but its means poor value for health, this simply leads to adding more calories and even worse- weight gain!
Common myths
‘Its low in fat and so I can eat more!’ Sorry to tell you this but it’s not true! Just because the clever packaging says ‘low fat’ this does not mean the food is low in calories! Big brands spend thousands on marketing and at the end of the day they want to sell you more, and the more you buy the more you eat.
‘Liquids don’t count’ Oh yes they do! Too many liquids/refreshments these days have hidden calories. Always check the labels and where possible avoid sugary drinks, sports drinks, tea, coffee and stick to good old water to avoid any hidden calories.
Top tips
- If you have been brought up to finish every thing on your plate, try to serve yourself smaller portions and if you need to go back for more, you can.
- Fill half your plate with salad or vegetables first, then add your protein and starch (potato and pasta etc) portions
- Drink a large glass of water before your meal, this will help fill you up and avoid eating too many calories.
- Always eat sitting down. Studies have proven that people who eat in front of the TV, eat more. So turn off the TV, avoid distractions, enjoy your meal and listen to your body so you know when you are full!
By Darren Tyrie, Strength Coach and Personal Trainer, Washington