Trending
MILWAUKEE -- Visit any restaurant or scan the grocery shelves, and you'll notice that large portions have become the norm. But consistently eating more than your body needs can lead to weight gain. Learning portion control can help you reduce your calorie intake without feeling deprived.
TOPS Club, Inc. -- Take Off Pounds Sensibly, the nonprofit weight-loss support organization, with a "Real People. Real Weight Loss." philosophy -- teaches that those trying to shed a few pounds don't need to eliminate their favorite foods or follow restrictive diets. By making a few simple changes, you can enjoy the foods you love and work toward your weight loss goals.
The following are tips to help you practice portion control --
-- Use smaller plates and bowls: One of the easiest ways to control portions is by serving meals on smaller dishes. A smaller plate naturally makes your meal appear larger, helping you feel satisfied with less food. This simple visual trick can reduce overeating without making you feel like you're missing out.
-- Fill half your plate with vegetables: Vegetables are packed with vitamins, minerals and fiber while being naturally low in calories. Aim to fill half your plate with non-starchy vegetables, one-quarter with lean protein and one-quarter with whole grains or healthy carbohydrates for a balanced meal.
-- Eat slowly and mindfully: Your brain takes about 20 minutes to recognize that you're full. Slow down during meals, chew thoroughly, and put your fork down between bites to give your body time to signal fullness. In addition, mindless eating often happens while watching TV, scrolling on your phone, or working at your computer. Instead, sit down for meals and focus on your food.
-- Measure portions and avoid eating from the package: It's easy to eat more than you realize when snacking straight from a bag or container. Portion snacks into a small bowl or plate and use measuring cups or a food scale to become familiar with recommended serving sizes.
-- Include protein: Adding protein to meals can help you feel satisfied longer, reduce cravings between meals and support healthy weight management. Good protein choices include chicken, fish, eggs, Greek yogurt and cottage cheese, among others.
-- Stay hydrated: Sometimes thirst is mistaken for hunger. Drinking a glass of water about 20 to 30 minutes before a meal may help you feel fuller, making it easier to avoid oversized portions.
Portion control isn't about eating as little as possible -- it's about eating smarter and enough to nourish your body. Remember that no single meal determines your weight loss progress. Consistency, balance, and mindful eating are what make the biggest difference over time.
TOPS Club Inc. -- Take Off Pounds Sensibly -- is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a "Real People. Real Weight Loss." philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise and wellness information.
Today, TOPS has about 50,000 members, including men, women and international members who join chapter meetings in person or online, with thousands of chapters in all 50 states and across Canada. TOPS online program is for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources, and more.
Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $70 per year, plus nominal chapter fees. The longer you're a TOPS member, the more you save through reduced renewal rates. Go to www.tops.org or call 800-932-8677 to learn more about TOPS and to find a local chapter.