STRUGGLING TO SHIFT THE WEIGHT, FEEL LIKE YOU ARE DOING EVERYTHING RIGHT BUT STILL NOT GETTING RESULTS.
YOU MAY BE VICTIM TO LARGE PORTION SIZES, THAT COULD BE HINDERING YOUR WEIGHT LOSS JOURNEY.
In recent years there has been a significant increase in the portion size of meals eaten out as well as in the home. It is something that is surprisingly both apparent and unconsciously accepted, leading to an over consumption of calories and an unrealistic expectation of what is a “normal” serve.
As I sit here writing this in a café, I watch several meals being brought out of the kitchen. Each almost spilling over the side of the plate, enough food to feed two people. They are so huge, that many of us would gawk at, and utter something along the lines of “I’ll never be able to finish this”. The reality is though, after 45 minutes of conversation and consistent picking, the enormous meal is usually gone.
It is through consistent exposure and the social acceptance of these larger meals, that they are subconsciously starting to influence our portion sizes in the home as well as affecting our health.
Call it a natural instinct or maybe it was drilled into us as kids, but most of us feel the need to finish everything on the plate in front of us. Research has shown that people unintentionally consume more calories when faced with larger portions. And with this comes increases in waistlines and body weight.
SO NOW THAT WE KNOW ABOUT IT, WHAT CAN WE DO TO TAKE BACK CONTROL?
Having a rough idea on your daily calorie goal to maintain a healthy weight can help you choose the right number of servings from each food group, without over indulging.
Generally speaking you want to aim to include a fist size serve of wholegrain carbohydrates, a palm size of lean meat or meat alternative and a 2 cups of raw vegetables or 1 cup cooked vegetables at each meal.
Additionally there are also a few handy tricks to help keep your portions under control:
* Don’t eat in front of a screen – yes that is a TV or a computer.
* Share a meal when eating out, and order a side of vegetables
* Don’t eat straight from the packet, and divide up large packets into individual portions when you first buy them.
Every individual is different and have his or her own specific requirements. To find out your own individual requirements, visit The Australia Guide To Healthy Eating or a book a consultation with an accredited dietitian.