Portion control is one of those things that are not fun to think about, but absolutely necessary if you are serious about long-term weight loss. Portion control often seems like one of those things that is messy, dull or just plain hard to do. Who wants to spend their time in the kitchen, measuring out their food and spooning out just-so portions? You don’t have to fall victim to the technical aspects of portion control. Did you know that the answer lies right in the palm of your hand? It’s true: portion control is not as difficult as maybe you think it is.
Portion Control All the Rage These Days
Portion control has been getting a lot of attention these days because it has become obvious that portions are often out of control, especially at restaurants. Portions have gradually ballooned over the decades, getting bigger and bigger. Fast food restaurants have pioneered the use of ‘super size’ advertising techniques to make you feel like you are getting a good deal. But what is good for your wallet is not always good for your waistline. Why are portions so potentially harmful to your diet? Large portions are bad because they simply cause you to consume too many calories in one sitting, which can lead to weight loss. Oversized portions can lead to overeating without even feeling like you are overeating, which tends to result in fast weight gain.
Using Measuring Tools in the Kitchen
Measuring tools such as cups, spoons and food scales can be very helpful in training your eye. Most people have a hard time sizing up food portions in terms of ounces, cups, tablespoons, etc. Invest in good kitchen measurement tools so that you can become familiar with different portion sizes.
What Happens When You Don’t Have Access to a Good Measuring Cup?
What about those times where you don’t have access to your favorite measuring cup or your food scale? What is a determined dieter to do in that case? The answer is simple enough: give yourself a hand. Begin to think of your hand as your own personal measuring tool that travels well. The hand method is used in order to make sure that you are eating food portions that are relative to your body size. You can use your own hand to measure what you are eating. Of course, the hand method is basically an approximation, but it is a pretty good approximation. When you look at your plate, compare it to the size of your hand. Try not to eat much more than that. Of course, bigger people will have bigger hands, and thus bigger portions as well. Using the hand method can help you approximate and keep your portions at a reasonable size.
Tips for Using the Hand Method to Keep Your Portions Controlled
Here are some tips for using the hand method in order to keep your portions controlled. In general, when you are eating protein (such as meat), the serving should be approximately the same size as the palm of your hand. When you eat a salad, a good size is to that it should be about the same size of both your hands together. When eating green vegetables, the serving should be about the size of both your fists. When eating poultry and other meats, an ideal serving should be about the size of one hand, with the thickness of the center of your palm. When you are eating fruit, you should only consume about a handful of fruit at each sitting. When eating starch-rich foods such as pasta or potatoes, the ideal portion should be about the size of your tightly clenched fist.
