Guide to portion control for weight loss
Filling your belly with water will naturally make you less likely to overeat, she says. Mayo Clinic Health Letter Medical Products Population Health and Wellness Programs Health Plan Administration Medical Laboratory Services Continuing Education for Medical Professionals Giving to Mayo Clinic Give Now Your Impact Frequently Asked Questions Contact Us to Give Give to Mayo Clinic Help set a new world standard in care for people everywhere. Give now. This content does not have an English version. The best portion control tips for easy and fast weight loss. Rethink the way you use grains and starches. Make carbs the topper instead of the base. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control. Instead, use common visual cues to remind yourself of appropriate serving sizes. Research has shown that people consistently eat more food when offered larger sized portions. One small apple is about the same size as a tennis ball and equals one fruit serving, or about 60 calories. Bulking up your meals with veggies is one easy way to cut calories while filling you up fast. Spinach, for example, can be used as a sandwich-topper or can add fiber and nutrients to pasta and stir-fries, says Blatner. Knowing These Ovarian Cancer Facts Could Save Your Life. Take a breakfast parfait, for instance: instead of starting with a granola base, fill your cup with yogurt and then sprinkle just a tiny amount of granola on top for the crunch you crave. As your clothing begins to feel a little snugger, it may keep you from going back for seconds.
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Drink 16 ounces (a big glass) of water before you eat, suggests Dawn Jackson Blatner, RD, author of The Flexitarian Diet. It Took Doctors 30 Years to Diagnose My Autoimmune Disease. Instead, use common visual cues to remind yourself of appropriate serving sizes. Request an Appointment Find a Doctor Find a Job Give Now. The same is true for a medium orange, which is also the size of a tennis ball and about 60 calories. Healthy Lifestyle Slide show: Portion control for weight loss. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Research has shown that people consistently eat more food when offered larger sized portions. For example, a medium pepper is about the size of a baseball and equals one vegetable serving. The researchers discovered that when a plate and the food on it had a low color-contrast (like pasta with Alfredo sauce on a white plate), people at a buffet served themselves 22% more than when there was a higher color-contrast (like pasta with red sauce on a white plate or pasta with Alfredo sauce on a red plate). For example, a medium pepper is about the size of a baseball and equals one vegetable serving. Half a cup of cooked carrots is about the same as half a baseball and equals one vegetable serving, or about 25 calories. Other ideas to eat more veggies: swap in mushrooms for half the ground meat in most recipes, make oatmeal more filling with diced apples, and use a whole-wheat pita in place of bread so you can stuff it with more veggies. However, wearing an outfit with a waistband or perhaps a jacket with buttons can serve as a tool to prompt you to slow down and assess how you feel during your meal, says Young. The color of your plate may influence how much you eat, according to a 2012 Cornell University study. While not all foods perfectly match visual cues, this method can help you better judge serving sizes and practice portion control, which may help with weight loss.
