Food Portion Control 101

Food portion control is a big key to you reaching your fat loss and weight loss goals. You may need to change your eating habits, even if you have had these eating habits for years and years. Here's a short video that will help you:



In America for sure, we are kings and queens of "too large" servings of food and that's without even "super-sizing" anything. Here are 6 tips to get you started in the right direction:

1. If I eat a serving of oatmeal and an apple for breakfast, that's good. If I eat 5 servings of oatmeal and 2 apples for breakfast, that's too much even though I'm eating food that is good for me. When I played football in college, that was not too much food because of the rate at which I burned calories in the weight room and at practice.

It doesn't help to burn 600 calories exercising if you later eat 1000 calories. It is better to eat 4-6 small meals a day to keep your energy and blood sugar levels steady. So, portion size is a big problem for many people.

2. Don't graze during the day. Grazing is eating haphazardly and often between meals. This often leads you to eat high-calorie foods and junk foods. Schedule your snacks between meals with healthy foods like fruit, almonds and low-fat yogurt.

3. Keep a food journal. Research has proven that you will have a better chance of succeeding with your nutrition plan and fat loss if you keep a food journal. By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat. Keep a journal until you know when and what to eat.

4. If you severely limit candy, donuts, cookies, sugary drinks, calorie-packed desserts and other sugary products, you will likely eat nutritious foods that fill you up for longer and help you eat less during the day.

5. If you don't replace bad foods with good foods like fresh fruits and veggies, you will probably continue to eat massive amounts of bad foods and not be satisfied for long. Try the replacement method--it works.

6. If you continue to try every new fad diet that hits the market (to get quick weight loss), you will continue to see your weight yo-yo and your health worsen. Make the commitment to fat loss with healthy nutrition, regular weight training and cardio exercise. In time, this will burn fat, give you a lean body and good health.

Get started today sharpening your focus on eating better food portion sizes.

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Mark Dilworth, BA, PES
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