portion sizes matter: weight loss tips from downsize fitness

Are Your Portion Sizes Your Problem?

Are Your Portion Sizes Your Problem?

Portion size does matter

If you’re given more food than normal, would you notice?

And would you eat the same amount you normally eat, or would you eat more?

Research shows…

Most of us would end up doing a Garfield and devouring a tray of lasagna….

without even realizing it!

Blame it on Mom?

Growing up, most of us were told to eat everything on our plate.

Not so bad when avoiding broccoli, but it IS a problem

when portion sizes…especially in restaurants…

just keep getting bigger.

Between 1977 and 1996, all portion sizes (INSIDE and OUTSIDE the home) increased…with the odd exception of pizza.

And soft drinks went up from 7 ounces in 1955 to almost five times the size at 32 ounces in 1990…that’s 380 calories MORE per drink!

Obesity rates increased too

More for Less “Supersizing”: a larger size or quantity for an additional cost

For less than 50 cents, you can get a much larger soft drink and a larger serving of French fries at most McDonald’s.

The much larger drink is 1.24 liters (42 ounces) of soda.

The larger fries is nearly 200 grams (7 ounces) of French fries.

We feel like we are getting MORE for LESS!

Is it really such a great deal? More food = more calories

That soft drink? 410 calories!

Those fries? 610 calories!

That’s over 1000 calories in one sitting….and you haven’t even eaten your burger yet!

What is the REAL price?

Over 1000 calories of “food” with virtually NO nutritional value.

More food = more calories = More weight gain

It’s your choice…

We’re all adults here.

You can choose to push it away.

Mom’s not watching, right?

What if I told you that you may not realize when you’re full?

Would you believe me?

As a baby, you had it figured out…

Eating only until you are full is a basic concept.

If you have raised children, you have seen this play out: Baby cries when hungry. Baby eats. Baby throws plate or bowl to floor when done, even if there is still food left. Baby is full. Done eating.

You did the same thing when you were a baby.

So, how about now?

If I gave you more food than normal…

…Would you notice?

…Would you eat the same amount you normally would?

…Would you eat more than you normally would?

Back to that research… One particular study –

Over 5 months, on 10 separate days, researchers secretly recorded who purchased lasagna at lunch and how much they ate.

The Lasagna Project On HALF of those days, the lasagna was the standard portion.

The other HALF of those days, the lasagna was 150% of the standard portion.

Each lasagna dinner included a tomato, butter, and a bun – these stayed exactly the same.

The stats:

Standard Portion 248 grams 399 calories

Supersized Portion 377 grams 571 calories

Difference 129 grams 172 calories

What do you think the researchers discovered?

Have more, eat more

Not only did the Supersized lasagna eaters eat all of their pasta, but they also ate more of the tomato, bun and butter as well!

Eating more without knowing But surely they must have realized this, right?

They must have felt it was too much, right?

Nope.

When given more food, people will eat more of everything, …and yetNot notice they were given more to eatNot notice they have eaten more than usualNot feel any more full than they normally would

This study has been replicated with macaroni, potato chips, sandwiches, and theatre popcorn… and the results are always the same.

This IS the perfect storm that leads to weight gain and obesity, as well as inhibiting the ability to LOSE weight.

Satiety versus fullness We have stopped being able to acknowledge when we are satiated, or satisfied with enough when eating.

Instead, we eat until we feel over-full – over-stuffed – and think of that as normal.

Let’s look at portion sizes

We have talked about the healthy habits when creating our meals:Lean proteinsVegetablesHealthy fats

When you think of portion sizes and serving sizes … do you start to feel a little overwhelmed?

All on one hand Fortunately, you have – on one hand, literally – all the tools you need to measure your portion sizes for your entire meal!

Yes, literally…your hand.

Lean proteins = 1 open palmLean meatsPoultryFish and seafoodCottage cheeseEggsTofu or tempeh

1 open palm = 1 serving Women: 1 serving/meal

Men: 1-2 servings/meal

Vegetables or fruits = 1 closed fistBroccoliCarrotsCauliflowerGreen beansApplesStrawberries

1 closed fist = 1 serving

Leafy greens, such as spinach or romaine

2 closed fists = 1 serving

Healthy fats = 1 thumbNuts/nut buttersSeedsOlives/olive oilAvocadoButterCoconutCoconut milk/oil

1 thumb = 1 serving

Post-workout carbs = 1 cupped hand

Starchy carbohydrates are saved for the meal following exercise, remember!Beans & legumesWhole grains OatsRiceSweet potatoesRed potatoesSquashesFruits

1 cupped hand = 1 serving

Putting it all together For MEN with each meal:

1-2 palms protein

2 fists vegetables

1-2 thumbs healthy fats

For WOMEN with each meal:

1 palm protein

1-2 fists of vegetables

1 thumb healthy fats

This is a starting point

Start with these portions and be consistent for a minimum of 1 week, 2 weeks is better.

After that first or second week, do a self check-in:◦ Are you still frequently hungry?◦ Do you feel satiated/satisfied at the end of your meal?◦ In general, how is it working for you?

Adjust accordingly

If you are not seeing weight loss over time, try eliminating a thumb of fats at some meals

Or

cut back slightly on your portion of post-workout carbohydrates.

Going out to eat Remember, your hand always goes with you!

If you are served more than your desired portion, ask for a To-Go box, or share the meal with a friend.

Of course, you can always leave the extra food on the plate too….Mom’s not watching!

Bottom line for weight loss and health:

Portion sizes served are generally larger than you realize.

Learn to recognize the feeling of satiety, rather than over-stuffed and too-full.

The best portion control tool is your hand, and it always travels with you.

These portion guidelines are a starting point…everyone is different.

Adjust your portions using self-check-in: “How is this working for me?”

At all times, eat consciously. Eat slowly. Stop when you’re satiated – not full.