The rise in obesity rates correlates to the increase in portion sizes. I find this at most restaurants when I eat out. Studies have shown those that are served more at restaurants have a tendency to eat more on their own. You now hear of supersize meals as a normal meal for people. Take a look at how much the portion sizes have changed:
20 years ago a bagel was 3 inches today it is now 6 inches in diameter
20 years ago a cheeseburger was 4 ounces it is now 8 ounces
20 years ago a popcorn was 5 cups it is now 11 cups for a medium
20 years ago sodas were sold as 6.5 ounces they are now up to 20 ounces.
For example, if you have todays proportions of:
Breakfast – A 16 ounce coffee with added milk and sugar and a bagel (6inches in diameter )
Lunch – A 20 ounce soda and two pieces of pizza
Dinner – A chicken Caesar salad and a 20 ounce soda.
Compared to 20 years ago by the increase in portion sizes having that you would consume 1,595 more calories then if you had the same foods served 20 years ago. If one was to consume that many extra calories a day, due to portion sizes, for the course of a year you would consume more then 500,000 extra calories !
Ouch those calories can add up, especially if your not exercising to burn off those calories, and on top of that sodas, bagels, pizzas, and other similar foods are not providing the body and nutritional value.
Tips to Cut Portions:
First you want to try to speed up your metabolism so having 4-5 smaller meals a day will help this. When you have 3 large meals a day it tends for people to over eat during the meals, and feel more sluggish as all the food is crammed at once in your digestive system.
Have water throughout your day and before your meal, strive to get in atleast 8 16 oz of water a day. Filling up on water can make you less likely to overeat.
Have vegatables. Vegetables are a great feeler with little amount of calories.
Dinnerware – Have smaller dinnerware. If a plate has more room, it can play a psychological role by making one feel it up more.
Eat Slow – This not only helps with your digestion by foods being chewed and broken down more, but it also can make your meal last longer and helps reduce overeating. So chew slowly, set your fork down throughout your meal, and relax.
Don’t eat from a bag or a box – When one sits down and eats from a bag they can over eat by not seeing how much they’ve ate or what is inside. Having a visual que of how much one is eating helps you know your portion.
Limit Distractions – Turn of the tv, smartphone, or computer while your eating so you don’t continue to eat without thinking. It has been found that people who watch television between meals tent to consume more then those without distractions. Awareness does help.
Measure – Measure your foods or beverages with a measuring cup, tablespoon, teaspoon, or food scale
Use portion control dishware – you can buy different size dishware for different uses, measure how much can fit in them so you have an idea of how much you are serving when using them
Listen to your body – When you feel satisfied from your meal that is a sign you should stop eating.
Control Portions when eating out – Ask for dressings on the side, share a plate with a friend, ask for half of it to be boxed for to-go are all ways to watch your portions when eating out.