Portion Control

Portion Control

Most people struggle with this concept every day. How much do I eat of this, how much do I eat of that. The reality is you do need to watch what intake of specified food groups that you consume on a daily basis. Getting the appropriate amount of calories from each food group is what helps us with everything from weight control, sleeping patterns, athletic performance and as far as everyday simple life activities.

Yes, each person is going to be different. No two people are going to have the exact same calorie intake. The more active you are the more calories you’re going to need to consume. The more of a sedentary life style you live your going really have to watch your portion and calorie control.

The problem with portion control is that people have a tendency to eat whatever is put in front of them.  So when we see this mountain of food in front of us we’re basically brought up to eat it. Even with healthy foods this can lead to unwanted pounds.

So how do we do this? Here are some tips on how to take over our portion control. Most will agree with me that no one wants to weigh every meal. But while I’ve also found this to be a valuable tool, weighing your food gives you the ability to know portion sizes. You can take this tool where every you go, whether it be restaurants, weddings, xmas parties.

Now, some of you might feel hungry with these smaller meals. Ideally you want to be taking in 5-6 smaller meals a day consisting of around 350-600 calories per meal based upon your activity level. Eating less on a more frequent basis will help to keep our metabolism burning throughout the day which is obviously the key to success with dealing with weight loss and control. Adding in extra, nutrient rich veggies with help to control those urges to attack that second plate of food.

Here are some great tips to controlling your portions so you can cut the extra calories out but still eat some of the foods you enjoy.

1)      Most restaurants serving sizes and calorie counts are generally double what we think they are. With the added sugars, oils (fats) and seasonings, our healthy salad has turned into a meal fit for two. Ask for a takeout dish and save half your food for another time.

2)      Snacking late at night. We all love popcorn and chips late at night while relaxing on the couch. Usually these are the worst foods at the worst time we are consuming. Measure out a cup of your snack and leave the bag behind. We all know that bag is going to end up empty otherwise.

3)      Serving up your dinner plate at home. This can really change your portion control. Downsizing to a smaller plate or bowl can really change ones outlook on the portions of food we intake. Along with that, keeping your servings of food off the table. Most people will have the reaction to reach for that last piece of chicken if it’s right in front of us.

Along with our foods we must also remember the fluids we intake. Most of these contain unneeded, extra calories. Stick to drinking water as it aids in weight control and leaves you feeling fuller for much longer.

Any question or wanting more info on how to determine just what your portion sizes should be visit our website at genesis-fitness.ca and contact us today.