Researchers from New York University found that average
portion sizes started to grow in the 1970's, rising quickly
in the 1980's - and this phenomenon hasn't shown signs of
slowing. A "large" order of fries from McDonalds' weighs
the same as 1998's "Supersize" fries. And it doesn't stop
there.
Check out these eye-opening figures, provided by the
National Institutes of Health:
* Today's 6-inch bagel has 350 calories. This is 210 more
calories than a 3-inch bagel 20 years ago.
* Today's 5 ounce muffin has 500 calories. This is 310
calories more than muffin 20 years ago.
* Today, a large cookie has about 275 calories. This is 220
more calories more than a cookie 20 years ago.
* Today, a 3 cup chicken Caesar salad has 790 calories.
This is 400 more calories more than Caesar salads 20 years
ago.
Keep in mind that the health experts all agree on one
thing: Obesity is on the rise because people eat too many
calories and do not exercise enough. Portion control is a
very important factor for losing-weight, but to attain a
fit and healthy physique exercise is also a must.
Now that you know portion sizes today are far larger than
you really need, what are you going to do the next time you
go out to eat? Try the following 3 tips and watch as your
waist begins to slim and your confidence soars.
Trim-Down Tip #1: Re-program Your Mind
I'm sure your mother did a great job when she taught you to
"clean your plate." The problem now lies in the fact that
your plate is usually loaded with more than 3 times the
calories that you really need. So what's the solution?
Realize that it is O.K. to leave food on your plate. Eating
everything on the plate is probably a habit now, but it is
one that you can break. Focus on how you feel halfway
through your meal. Are you full? If you are beginning to
feel full then stop eating. Don't worry - your mom won't
send you to your room!
Trim-Down Tip #2: Slow Down
I know that this is a tough one - so bear with me. These
days we are in such a hurry, we rush to work, rush to
lunch, rush through errands and then rush home. So it is no
wonder that food consumption is no exception. Most meals
are devoured before your stomach has the chance to let you
know that it is full.
Eat your next meal slower than usual. Chew each bite
thoroughly, engage in conversation and pay attention for
signs that you may be getting full. Once you realize that
you are full, stop eating. Congratulations - you just
tailored your portion down to its proper size.
Trim-Down Tip #3: Go Halfsies
I understand that it may be very difficult for you to leave
food on your plate, even though your mother isn't looking
over your shoulder, and even if you eat slowly. No problem
- you just need to do some strategic planning. The next
time you go out to eat do one of the following two options.
1. Share an entrée with a friend and order salad or soup to
start your meal. This will cut your calories down
dramatically, while still giving you the satisfaction of
clearing your plate.
2. If sharing isn't an option then ask your waiter to bring
a to-go box along with your order. As soon as the food is
placed in front of you put half of it into the to-go box.
You are now left with a reasonable portion and even have
your next meal taken care of.
Remember, you are in charge:
There may be certain aspects of life that you do not have
direct control over, but what ends up in your mouth is not
one of them! You control what you eat. When faced with
extra large portions exercise your right to chose wisely
and your body and waistline will thank you for it. Couple
this with a regular fitness routine and you will find that
reaching and maintaining your goal weight is easier than
ever.
----------------------------------------------------
Machelle Lee owns and operates The Invisible Gym in Santa
Cruz, CA. Her mission is to inspire people to become
physically active and enjoy the benefits of a balanced,
healthy lifestyle. For more information and questions you
can visit her website.
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