Less is More-- Portion Control

Valentine's Day is often associated with excess-- rich foods, extra sweets, etc. This nicely ties into Weight Loss Choice #3:  Portion Control. (For a review of Strategies #1 Healthier Food Choices & #2 Physical Activity, check out last week's posts.)

A 2011 Gallup poll revealed that the average American's self-reported weight was 20lbs heavier than in 1990. Recently, there have been some positive signs of change; however, it is not known why or whether these changes will last.

One theory for the persistent weight gain relates to how much more we eat. To see a 20 year portion size comparison (& how long it takes to work off the extra calories), check out the National Heart, Lung, & Blood Institute's Portion Distortion Quizzes 1 & 2. It's truly eye opening!

For tips on estimating & controlling how much you're eating, check out:
- Eat Smart, Move More's Right Size Your Portions
- WebMD's Avoid Portion Distortion
- Center for Disease Control's How to Avoid Portion Size Pitfalls to Manage Your Weight.

Some of the tips include:
- Eat slower. It takes your brain about 20 minutes to realize you're full.
- Use smaller plates, bowls, & serving utensils.
- When filling your plate, divide it into thirds-- 1/3rd protein, 1/3rd carbs, 1/3rd fruits & veggies. Or, challenge yourself to 1/4 protein, 1/4 carbs, & 1/2 fruits & veggies.
- When eating out, ask your server to immediately pack up half of your entree.