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Weight Loss Portion Control

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Everything comes in ever larger size packs and marketing offers tempt us to buy (and eat) even more with "30% extra free" or "two for the price of one". We are served far more in restaurants than we need and we are continually encouraged to "supersize" our meals or work our way through "all you can eat".

A standard bagel from 20 years ago was 3 inches in diameter and 140 calories. The norm has now crept up to 6 inches and a button-popping 350 calories. (And when did you ever eat half a bagel and save the rest for later?) To use up those extra calories you'd have to jog for over 20 minutes. If you consider all the extra calories you now consume in a day through bigger servings, you would never be able to fit in enough activity to use them all up.

The result? You may be eating more than you think you are and struggling to lose weight simply because of the size of your portions.

So what can you do to avoid falling prey to Portion Distortion?

1. Measure your food

Weigh and measure everything for a while to get an idea of how much you're eating. While calorie counting long term is a bore, it's good to get a general understanding of just how many calories there are in your normal portions. You'll be horrified just how many there are in that chunk of cheese you might think of as "just a snack"! Where it's not feasible to weigh food (for instance when you're eating out) learn to judge a normal portion size. For example a serving of pasta, rice, cereal and potato should be about the size of a small fist and a normal portion of meat, chicken or fish is about the size of a deck of cards.

2. Buy smaller portions

Buy the smallest portion sizes you can get. Nothing is good value if it ends up in your mouth and on your hips. Only exception? Fruit and vegetables – make the most of any offers on these. If you must eat in a fast food restaurant try the children's meals (just the one!). Buy the smallest skinny latte at the coffee shop etc. Share with a companion wherever you can. Consider ordering two starters rather than a starter and main course in a restaurant and don't feel you have to finish everything you ordered if you don't need it. Better in the trash or in the dog than adding to your weight.

3. Read the labels

Read nutritional panels on food packets and look for the correct serving size. This is rarely the whole container (or even half of it) so beware!

4. Out of sight

Practise portion control at home by serving up the food in the kitchen and putting away any leftovers before you sit down. If you decide to have a TV snack, put a small portion on a plate and take it to the room where you watch TV. Taking the whole packet is fatal!

5. Go for Quality not Quantity

Buy the highest-quality in small quantities rather than a mega-pack deal on cheap food. And remember the quality of a meal is not just about what you eat. Present the food well. Set the table and sit down to eat. Take the time to enjoy your food and any company you have.

6. Use your inbuilt hunger meter

Eat slowly enough to notice when you have satisfied your hunger and just stop at that point, no matter how much you have left on your plate or how much is left in the pan or the packet.

From today start to be aware of how much you are eating as well as what you are eating. Notice how food manufacturers and restaurants subtly persuade you to eat more and decide not to let them get in the way of your weight loss efforts. Think about how much less you could eat and still be satisfied. This may be all you have to do to lose the weight you want!

Copyright 2005, Janice Elizabeth Small

Weight Loss Portion Control

As I refused another helping of the delicious blueberry cake with great show of self control, I realized the amount of sacrifice an overweight person needs to do. Be it through dieting or a rigorous exercise regime, much self control and will power comes into play when you are involved in a battle of the bulge. However, a couple of pounds overweight is still easy to manage but morbid obesity is a different story altogether. No amount of diet control or exercise can help you reduce the necessary amount of weight that is required to be shed In order to be fit and fine. At times like this drastic steps are required and that too steps that are sure to yield positive results. Weight loss surgery might be the answer to millions of prayers sent up by every obese person. In order to get back to a normal and healthy way of life, such a surgery might often be the only solution available to many.

A weight loss surgery not only helps a morbidly obese person reclaim his life, but also helps the patient to maintain his ideal weight life long. Certain criteria need to be met in order to qualify for a successful weight loss surgery. A person needs to be overweight for more than five years of his life and must have a body mass index higher than 40. Also, regular weight loss methods like diet control and exercise must have to be proved ineffective to achieve a desired weight. Also a potential candidate for a weight loss surgery should be above the age of eighteen to qualify. Only then can opt for and be recommended a weight loss surgery by experienced surgeons. This method of weight loss is proving to be quite successful for morbid patients around the globe and has given them all a new leash of life.

Before opting for a weight loss surgery, one must collect every bit of information about the surgery method, the results and the possible side effects of such a surgery, from the bariatric surgeon. You must not hesitate to ask and clarify every kind of doubt that arises in your mind and verify each piece of information given to you by the physicians. The internet has also emerged as a potent tool for information collection and can be thus utilized to gain more information about the weight loss surgery. Once you are completely aware of the risks and complications that might arise due to the surgery and are ready to proceed, you must ensure that only an experienced and competent surgeon is assigned to handle your case.

The weight loss surgery brings about a decrease in the size of the patient’s intestine by demarcation of the intestine into two separate portions. The restrictive surgery ensures that only a limited amount of food can be consumed by the patient and he or she experiences a feeling of fullness after consuming a very little quantity of food. The patient is also monitored for a long duration after the surgery to measure and control his diet. Strict adherence to the post operative care is essential to prevent any complications and side effects. If all precautions are rightly taken and the patient is healthy, the surgery can indeed help the patient reduce all excessive weight and maintain the balanced weight life long.

Nicholas Bowen is vastly experienced in weight loss procedures. He advises obese people about the best methods of reducing weight depending on their health and body condition. One of the reference sites he mentions regularly for information about gastric band, and gastric bypass surgery and Weight loss surgery is www.gastricband.com

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Weight Loss Portion Control, by Janice Elizabeth Small

About Author

Both Janice Elizabeth Small & Nicholas Bowen are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Janice Elizabeth Small has sinced written about articles on various topics from Lose Weight, Cardio Training and Lose Weight. Janice Elizabeth is a weight loss coach, slimming club owner and author of "The Diet Exit Plan". Her system promotes permanent healthy and AUTOMATIC weight loss through making small changes to your everyday habits. Request her FREE 15 page report "How to. Janice Elizabeth Small's top article generates over 27100 views. Bookmark Janice Elizabeth Small to your Favourites.

Nicholas Bowen has sinced written about articles on various topics from Bariatric, Gastric Bypass and Bariatric. Nicholas Bowen. Nicholas Bowen's top article generates over 9900 views. Bookmark Nicholas Bowen to your Favourites.

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