You will not lose weight simply by eliminating the fried foods, high fat dairy products and animal fats from your diet. You can even put on excess weight by overeating nutritious foods. A weight reducing diet relies not only on nutritious foods and drinks, but the size of the portion is equally important in any weight loss program. Learning to control the portions could help you to attain your desired shape.
Portion size and overeating
It is incorrect to assume that we eat only when we are hungry. Researchers have found that a large portion size is not necessary to make you feel full. Overeating and food craving are all in the mind. The actual requirement of the body is not associated with them.
Understanding portions and servings
A serving is the amount of food served on your plate. It is usually measured in terms of table/teaspoons and cups of food. A portion on the other hand defines the amount of food you actually eat. You gain weight when the portion size of your food is greater that the size of the serving. For instance, if you buy a bottle of fruit juice, the label on the package might say that you would get 120 calories per serving. Here serving means eight ounces. From 8 ounces of juice, you would get 120 calories. However, a typical bottle of juice would measure around 15.2 ounces. One portion of the juice would therefore give you 15.2 ounces of juice and about 240 calories. If you drink a bottle of juice, considering it to be a single serving, you will consume excess calories.
Controlling the portion size might seem a daunting task. If your average daily calorie requirement is around 1,200 calories, throughout the day you should have four servings of carbohydrates, three servings of protein, three or more servings of fruits, four or more servings of vegetables and three servings of fats. To measure your servings you can use cups. One serving of carbohydrates is equivalent to Â½ cup of cooked rice, pasta or mashed potato, or a slice of bread or 3 to 4 small crackers. One serving of fruit would comprise of one medium sized apply or Â½ mango. Â½ cup cooked vegetable or one-cup lettuce leaves is equivalent to one serving of vegetables. One protein serving is equivalent to about 110 calories obtained from one chicken breast or one medium pork chop.