As part of being proactive and determined to slim down to the size and weight you desire, paying attention to your food portions throughout the day will be key to losing and maintaining weight.
However, you should not be experiencing severe hunger pangs as you try to diet because that would mean you are not dieting properly.
Therefore, if you can learn how to portion control your meals the right way (i.e. a deficit in your daily caloric intake), you should be able to lose the weight you want in no time.
Since larger food portions mean more calories consumed and over time, more weight gain, here’s a guide from ChooseMyPlate.gov to help you easily portion control your meals.
Fruit and Vegetables
It is important to eat a well-balanced diet and that means eating the recommended amount of fruit and vegetables per day.
While it has been commonly said to eat around 5 servings of fruit and vegetables daily, you can use this fruit and vegetable calculator from the Centers For Disease Control And Prevention to determine how many servings you need for you.
Still, when eating over the course of the day, you should ideally aim to have half of your plate filled with fruits and vegetables as a great way to easily portion control your meals.
Because fruits and vegetables are low in calories and fat, you can eat more of it without sacrificing your diet!
However, if you do not eat meat, fish, or dairy products, you can get good sources of protein from other food items.
Eating about 5 ½ ounces of protein per day should be your target.
Grains are another important item you should eat everyday as you portion control your meals and this too should make up about ¼ of your plate. However, in case you have celiac disease or you are sensitive to wheat, there are many gluten-free grains you can eat.
Otherwise, half of the grains you eat should consist of whole grains like brown rice, millet buckwheat, and quinoa.
A serving of grains like dry cereal, rice, or pasta is about ½ cup and a healthy intake of whole grains is about 6 ounces.
When consuming dairy, aim for skim milk or 1 percent milk if you want the least amount of calories and fat.
Consuming 3 cups of diary per day is recommended like 1 cup of milk, 1 ½ ounces of natural cheese or 2 ounces of processed cheese, and 1 cup of fat-free or low fat yogurt.
If you don’t drink cow’s milk, fortified soymilk can be used as a substitute.
Once more, if you can learn how to portion control your meals the right way throughout the day, you should be able to lose the weight you want in no time!
If you want to lose weight even faster, also be sure to workout with a fitness routine and don’t forget to incorporate weights as a great way to burn fat calories and to tone your body.
*Photo of salmon courtesy of FreeDigitalPhotos.net