There are nine fundamental keys for getting to and maintaining a healthy weight. I’ve summarized them in this graphic and recently blogged about eight of them in detail. (Click here
to explore the other eight.) Portion control tops the list because it’s such a critical component in the weight loss ‘equation.’
What we eat matters, but for most people, how much food is consumed is what matters most.
Connecting to our 'Why' for making changes is crucial for making a mindset shift for lasting change. Controlling and reducing portions is more in the ‘how’ category and can be rather nuanced; we get very accustomed to consuming a certain volume of food on a daily basis and when we fall short of that volume it can be a challenge to feel satisfied with less both physically and psychologically. (Loading up on high-nutrient, high-fiber veggies helps with this.)
I’ve done some careful curating here for you on the portion control topic and sifted through the gimmicks and not-so-helpful, sales-y messages in disguise. Read on …
Here’s a helpful primer on portion control visual cues from Mayo Clinic:
And a revealing look at how portions have been distorted by restaurants over the last 20 years and contributed to our nation’s obesity epidemic (from the National Heart, Lung and Blood Institute):
(Don’t miss the link at the end to the ‘Portion Distortion Images’ slide show.)
And from Web MD, some good everyday suggestions for avoiding common portion control traps. https://www.webmd.com/diet/control-portion-size
To your good health!
Certified Whole Health Coach, Weight Management Specialist, Personal Fitness Trainer
PS If you (or someone you know ) are struggling to maintain a healthy weight, eat cleanly or be regularly physically active, consider partnering with a certified whole health coach (me!) for one-on-one support and accountability in getting to a healthier place. A 30-minute no-obligation phone consultation is the next step. Click here https://calendly.com/gayle-8
to effortlessly claim your time before the end of April.