ARE YOUR PORTIONS OUT OF CONTROL? LOSE WEIGHT BY PAYING ATTENTION TO HOW MUCH YOU ARE REALLY EATING

One of the main factors behind the increase in obesity in America is the increase in portion sizes – if you were able to compare a typical portion size of, for example, a typical fast food order with a comparable meal a generation ago, you would be truly shocked. The problem, moreover, is not restricted to eating out – even at home, portion sizes have continued to increase, even as people feel compelled to clean their plates. Use the following tips to help keep your portion sizes reasonable:

•Don’t feel obligated to clean your plate. In fact, you should try eating just half of your food when you eat out, and take the rest home with you as a doggie bag. Eat slowly and drink plenty of water, and you will be less tempted to finish the whole meal – and you may actually wonder how you ever ate so much before in the first place. At home, try using smaller plates and bowls, which can make a smaller serving look bigger (this has been proven in multiple studies), making it easier to control portions without feeling deprived.

Naturally, you should avoid “super-sizing” meals – if there are options on meal size, get a regular-sized portion, or even a child-size portion, which may in fact be a realistic adult portion. Don’t fall for the idea that you are getting a “better value” by getting the bigger meal.

•If you are not already, start reading the nutrition labels on all of the food you buy, and look for nutrition information in restaurants, as well. You may be surprised by the actual size of a “serving” of foods you eat regularly (a serving of meat, for example, should be about the size of a deck of cards). As an experiment, try actually measuring out the serving size on the label when you eat for one week – by the end of the week, you will have a much better idea of what a realistic serving looks like and be less likely to be tricked into overeating.

•Avoid “all you can eat” buffets at all costs. These kinds of restaurants can overcome even the staunchest will power. After all, why torture yourself? It is all but impossible to restrain portion size when everyone around you is returning for second or third helpings.

If you can keep your portions reasonable and be mindful of how much you are eating, you are much more likely to be successful in losing weight.