Research has shown that portion control may be the most  effective form of dieting when you take into account longevity and sustained weight loss and management.  The reason, according to Dr. Everett Logue et al. in Obesity (http://www.nature.com/oby/journal/v12/n9/full/oby2004187a.html) may be that portion control is an easier behavioral target than planned exercise.  Although increasing consumption of fruits and vegetables may be the easiest way to change behaviorally, it does not appear to be as effective in long term weight reduction.

Okay, so all I have to do is eat a little less, and move a little more.  Well, it’s not that simple.  If you’ve tried portion control in the past like I have, you might be rolling your eyes.  Actually, 36% of women in the Illinois Women’s Health Registry are currently using portion control to lose weight, while only 20% are trying exercise.   So how can we make portion control work for us?  The important thing to understand is that portion sizes are often FAR LESS than we think they are.  In fact, research has shown that Americans typically underestimate their caloric intake by as much as 25%.  So if I think I’m only eating 1600 Calories (a typical weight loss goal), I might actually be eating 2,000.  It’s also important to know that women and men of similar height and weight do NOT have the same caloric needs.   Metabolism in women works differently; men generally have a higher Basal Metabolic Rate (BMR), which is the rate at which our bodies break down calories.  In other words, we don’t need to eat as much as our male counterparts…sorry ladies, but try leaving that second helping to him.

So what is the correct portion size?  Well we are probably all familiar with the serving size values:

1 cup green and leafy vegetables or ½ cup mashed potatoes for the veggies
½ - 1 cup of fruit or 1 oz dried fruit
½ cup rice, 1 cup (cooked) pasta, or a bagel for the grains
3 oz chicken, beef or fish for protein
1 cookie or a ½ cup ice cream for the sweets

But what do these sizes actually look like?  Well, sadly, a lot less than we’d like to think.  Here’s the run down:

Portions Table

For more portion size tips, see this cool tool at http://www.webmd.com/diet/healthtool-portion-size-plate

Even though portion control can be an effective weight loss method, it is still important to keep an active lifestyle and exercise regularly for a healthy weight AND a healthy heart!  Happy and Mindful Eating!

Tags: 

Comments

It has always been about balance between what you eat and how much calories/energy you burn. The only reason why you store enery in the form of fat is because you don’t use it. It really makes sense.

The best thing that ever happened to my body is when I decided to go vegetarian... I don't have to eat less with veggies and I feel so light and healthy.

This is interesting. Women actually prefer to use portion control to lose weight than to exercise. It seems to imply that working out is a more difficult option of the two. A tip for women who are trying to lose weight. Drink enough water through out the day. When the body is properly hydrated, you are less likely to experience hunger pangs or think of sipping a soda.

I lost a lot of weight by purchasing myself a calorie book. I noted all the common low calorie foods and worked my way round that way. Although I wasn’t getting all the necessary nutrients and felt mostly hungry, I did actually lose weight very quickly..

Portion control is critically important to maintaining your weight. I recently saw a home improvement show where the host was rehabbing a house built in the 1940s. He couldn't understand why the kitchen cabinets were too small to hold a standard size dinner plate. He finally realized that, since then, dinner plates have grown to be much larger. One more piece of the puzzle to explain why obesity is such a problem today.

I try to drink as much fluids as possible. Fruit milkshakes are wonderful. Of course regular exercise and proper eating is required. One thing I've always trouble with though is not finishing my plate especially at restaurants. I feel almost guilty for not eating it all. The portion sizes are way too big and wherever you go all you see is supersizes!

For long-term weight loss, the approach has to be something that the individual can and will do long-term. Portion control is great, but someone using this approach needs to look at it as a lifetime change, not just a temporary "trick" they use to lose weight. If you don't look at it as a permanent change, once the weight is off and you go back to larger portions, the weight is going to pile right back on - usually a lot faster than it came off.

Broccoli. Whether you like it or not, we all know its good for us. Packed with iron, fiber, and antioxidants, this little green veggie also contains indoles-naturally occurring compounds that counter the effects of estrogen, the female hormone that makes the body more efficient at storing body fat in both men and women. Keeping your estrogen levels down can help you lose fat and avoid gaining more fat. Each your broccoli!

Some people are vegetarians and they think they eat healthy because they eat only vegetables but today vegetables from supermarkets are not the best food as well everything is chemically sprayed or even genetically modified so it is not that healthy as it looks like...

I totaly agree that watching the size of your portions is important for weight loss. But so is how often you eat. Most people have 3 or 4 meals a day, but this doesn't give the body the best situation to digest and use what you are providing it with, and the excess becomes stored as fat. If you spread your daily intake of calories evenly over 5 or 6 meals a day you will see some very good results. Of course you still need regualr exercise as well.

Food portioning works well my sister and I practice it. I'm a middle aged man and My colleague envy me because he developed beer belly while I had retained a flat one and generally better physique My sister is older than me and she maintains a figure of a teen! Thats great achievement - a decade worth of younger looking figure

I feel compelled to post my comments as your article has hit the nail square on the head. About 4 months ago my physician gave me 3 months to change my eating and workout habits. I was hypertensive and had above average cholesterol for a women my age. I asked my doctor what he suggested would help me achieve what was required. His response was, "try portion control", WOW, what a concept, simple enough, obvious enough, but you know what? I never ever looked at it that way. Those two words stuck with me for the following three months and along with stepping up my activity routine, I have been able to stay off of statins and blood pressure medication. Portion Control is the FIRST step to any fitness regime.

I completely agree with this post. I am really grateful that my mom put me in a lot of sports as a young girl. I was also a competitive cheerleader for many years therefore I have good muscle memory. I think this has also helped greatly when I want to lose a couple pounds and get back in shape. I am a huge foodie and hate giving up foods I love to cook and eat so instead of removing those foods from my diet, I use portion control and moderation. Portion control also helps me train my mind and stomach on when my body feels its full.

I would agree that most diets do not work. But, I can personally atest to it that they do when you also do a moderately rigorous workout at least three times a week. Calorie control is the key to your weight-loss. And your key to keeping it off. I experimented with this and I will tell you after losing 20 lbs over 12 months, that even one month of eating whatever you want, you will gain weight.

It has always been about balance between what you eat and how much calories/energy you burn. The only reason why you store enery in the form of fat is because you don't use it. It really makes sense.

In my studies on the subject of fibromyalgia syndrome I recently read of the pain relief healing cream Topricin which has recently been patented for use in the area of fibromyalgia pain relief. Does anyone have experience with this cream and if so, are you able to render an opinion on its usefulness for this purpose? Many thanks. Ash Stevenson

hi me and my wife were both over weight. After much persuading my wife agreed to take a boxing coarse (without the actual boxing). after three months we have lost over a stone each, but just as important our fitness levels are a lot higher. we now have alot more energy. its not just all about fitness, it has also taught us a lot about the food we eat and the damage we were inflicting on our own bodies.

It's so odd that the things that I remember my mom saying to me when I was growing up (that made no sense at the time) make all the difference now. Chew your food, slow down, drink more water... these are all of things that I am trying to do at 37. I didn't listen at 13, maybe I should have. This article is true on so many levels. I have noticed that when I am "starving" I put the food away super fast and just keep on eating afterwards, then I get that disgusting feeling of discomfort and bloat a short time aftewards. When I sit and have a 2 hour dinner with the wife or friends, talking eating, taking my time. I find myself getting full before my meal is anywhere near being finished. This is a great article. Cheers.

I have been obese for a pretty long time, it runs in the family and to top that we are broad boned people so even slight fat makes us look like gorillas, my brothers seem to get over this well but I had to face my gender and you would know that when comes to being a fat girl going to college the other girls are not polite. I have tried everything from exercise to dieting and pills etc. etc. Well it did not work for me, I am to blame for that reason being that I love to eat and just cant stay hungry. My grandmother a year ago suggested to me that to get slim you have to eat not starve to death but eat whatever you do just make it halve, ten months ago I thought it would not work but looking back at it now. I can only say that Happy New Year will be much healthier for me.

I did exactly that and in 6 months I lost 28 pounds, went down from size 38 waist to size 34 and I feel so much energetic!

Hi, it is a great post. Few years back, i'm one of the people call a "fat girl" So, what i'm doing is about controlling my calories intake, i also doing exercise 15 to 25 minute for 3 or 4 times a week. So i loss the body fat and i'm slim now!! What i like to say here is self motivation is very important. have a strong motivate on your self, and you will get the body you dream. Gud luck.

Ahh, portion control. So easy to talk about, so hard to put into practice

another great info about weight loss. want to share also what i've learned from a yoga master in losing weight - "don't eat when you're not hungry". that's simple but i'm still in the process of it... and this is a useful process for me...thanks!!!!

Very good post Michelle. I agree with the comment posted by Candace Tingen. But we can eat food by dividing it part wise. Means to say, food which we eat heavily in onetime can be divided into small parts and can be taken in acceptable intervals.

Hi! You should only eat when you are hungry not because you are suppose to be eating. Stay in tune with your body it knows what's best for it. Good Luck Julie

Golf is a fantastic way to lose weight. Not only do you get to walk miles around an 18 hole golf course, you also get a full body workout from swinging the club. The secret to losing weight is simple. Eat less and do more... play golf!

Well there's a novel idea, eat less! Really basic stuff here but it makes perfect sense. when traveling abroad it becomes so clear to me just how much Americans eat compared to the rest of the world. It also doesn't help that we eat before bed. Great post thank you.

My problem has always been the amount of food restaurants pile onto your plate.Its hard to leave food behind especially if its tasty. Also, if you do not eat the lot the waiter invariably asks you whats wrong with it.

Portion control is important I feel. When we give out clients diets/meal plans, peoples main aim is to lose weight quickly. Having found that people usually shut down if you tell them a consistent diet is better in the long run, we just give them what they want. In doing this portion control is critical in speeding up their metabolism. Six small meals a day seems to be the best structure of a diet we have found. But that's just us ;)

Statistically women have a harder time losing weight than men. Most scientists believe that it is because of the different chemicals prevalent in the male as oppose to the female. I am no scientist but I feel it is because mens jobs are usually more strenuous than womens. Take for example you average blue collar man is either a carpenter, plumber, builder, or lets say a mover. Well lugging around a hand truck with 500 pounds is for sure a great way to lose weight. Women on the other hand usually have office jobs which even on a good day doesn't get you much exercise. Just a laywoman's theory, would love to hear what you gals have to say!

After giving up smoking I started eating more. The method I used to stop smoking was that if I never touched the cigarette, I could not put it in my mouth so all my concentration was on controlling my hands. Worked like a charm. I applied it to eating as well and 25 yrs later its still working.

hello! after many years of dieting and yoyoing i have found that besides giving thought to the portion size of each meal, it is also important to eat more unprocessed (natural, fresh) foods, eat more whole grain and less white- flour and sugar. the more natural the food is the more satiated you"ll feel.

Metabolism,metabolism,metabolism! This is so important to understand. The rate of your metabolism is one of the major deciding factors in whether or not your going to be overweight or not. Anyone who is trying to shed some pounds should first try to raise their metabolic rate. You can do this by eating meals small enough to fit in the palm of your hand, several times a day. Preferably every 2-3 hrs.

I am a firm believer in portion control. Non-active people really only need between 1300-1700 calories per day to maintain their weigh however most consume over 2000 a day. Being active would obviously increase this number, but that is besides the point. Americans have become used to having more than amble portions at one sitting. Instead of eating until you are full, try eating until you are no longer hungry. You will end up not eating as much and may lose some weight and feel healthier in the process.

I have to agree with John (post 170). The Americans eat far more than the rest of the world and their plates are huge... I love going to America when I can and to sample their cuisine as it is always so generous but no good if you are trying to diet. Here is some interesting facts I found: Stats show that the average American eats 64 pounds of beef per year, 50 pounds of pork, 57 pounds of chicken, and 14 pounds of turkey.

I've been gaining around a pound a year for the past 10 years or so - I lost the weight briefly before my wedding and then immediately gained it back. It's so frustrating. I lost weight by skipping dinner (or eating a piece of fruit) - but long term it's really not sustainable!

It's great to see attention being called to portion size as a realistic tool for weight loss. I've found it's helpful to make it a habit that whenever you eat out, you automatically set aside half your meal to be taken as leftovers for the next day. It's also important to find forms of exercise that are fun and engaging for you so it doesn't feel like a chore. Take a hike if you're a nature lover, take a pilates class if you're looking to stabilize injuries or weaknesses, take Salsa lessons if you're into rhythm and music. When your body is functioning optimally, every other aspect of your life is free to follow suit.

good tips but don't forget the important of water in our diets.

very nice blog... just wanted to say you have new follower... hope people will lose their weight now...

Vietnamese love “big” especially when it comes to food. We want to sit down in a restaurant and have an 8 lb. lobster brought to us to complement the 16 oz. steak in our surf n’ turf dinner. We’ve just lost all sense of what a healthy portion is.

Over the past few months I've tried to eat slower. Setting a time limit for myself at about 30 minutes a meal. This has helped me with portion control as I'm not only allowed to enjoy the taste of my food but I become full faster. In this day of fast food and busy schedules, people just chow down and get back to work, this isn't good. So portion control along with slower eating and of course an exercise regimen is a step in the right direction. GREAT ARTICLE

Portion sizes are crazy these days, always getting bigger. My biggest problem I find is just knowing when to stop eating. Anyway awesome site and thanks for the article.

Pages