Portion Sizes - Control Your Portions To Lose Weight & Burn Fat

Almost daily, I will have someone tell me that although they eat healthy and exercise, they just can't seem to lose weight. My first thought is often that they may be eating healthy foods, but they are probably eating too much of them. We all know that portion sizes are out of control at restaurants these days, but most people don't realize that their portions are too big at home, too. Here are some simple portion control tips that are easy to do, and can make a big difference!

• You can still eat your favorite foods, just cut your portion size in half. For example, if you are used to eating a whole sub sandwich at lunch, try eating a half sandwich along with some fruits or veggies on the side. Wait a few minutes, and you will probably find that you are too full to eat the other half.
  
  
• When you eat out, ask your server for a to-go container as soon as your food is served.
  
  
• Then put some of the food in the container right away. This will prevent you from eating it all just because it is there, and you will have lunch for tomorrow.
  
  
• When dining out, ask if they offer a lunch-sized portion of their dishes, which are smaller than their full-size dinner entrees.
  
  
• NEVER super-size!!!
  
  
• When you get home from the grocery store, separate foods into single-servings and place them in snack bags. This will help prevent you from eating a whole bag of chips or box of cookies later.
  
  
• Read food labels to find out exactly what a serving is. You may be surprised to find that you are eating 3 or 4 servings of your healthy snacks at a time. Remember - even foods that are good for you can make you gain weight if you are eating too much of them.
  
  
• Avoid All-You-Can-Eat buffets - do I need to say more?
  
  
• Learn these standards: 3 ounces of meat is the size of a deck of cards, 1 ounce of meat is the size of a matchbook, 1 cup of potatoes, rice or pasta looks like a tennis ball.
  
  

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