It's just so easy to over eat!
Let's face it - when you go out to dinner or sit down
to eat whatever meal you're eating, it probably
doesn't occur to you to really think about how much you're actually eating because you've got
all the rest of your life going on to distract you!
And more than likely, you probably hate to "waste food" just as much as
the next person, especially those of us in the "older"
generations. And who likes to think about "portion control" when
you've got other things on your mind? But fact of the matter is,
Americans are getting fatter and one of the biggest reasons is due to
the fact that serving sizes have gotten larger over the past 30
years. Studies show that the bigger the portion or serving of
food that you're given, the more likely you are to eat
it - even though it's far more than you really need or desire!
in an additional 300-plus calories a day--approximately 20% more than
we ate back in 1971, according to the Center for Disease Control and
Since the USDA started surveying serving-size portions in the 1970s,
your typical cookie size being served is now eight times bigger today
than it was in the 1970's, steaks are now three times as large as they
were 27 years ago, and any typical restaurant serving of any pasta dish
is almost six times as big now as it was then, according to
researcher Lisa Young, R.D., Ph.D., who is an assistant professor of
nutrition and food studies at New York University in Manhattan.
And we wonder why we weigh more?!
Controlling how much you eat in each portion you eat may be the single
most effective thing you can do to promote lasting weight loss, a new
study shows. Researchers have found that overweight people who
spent the most efforts
in controlling the portion size of what they ate were more likely to
weight and keep it off. Although increasing planned exercise also
shed pounds, researchers found portion control efforts seem to offer
biggest payoff. "Portion control may be behaviorally easier to
change than increasing
planned exercise for many obese individuals," says researcher Everett
PhD, of Summa Health System in Akron, Ohio, in a news release.
So if you're looking to stick long-term to a healthy diet and nutrition
plan, you have to keep in mind that watching the amounts that you eat
critical to long-term success. We didn't say it would always be
- but we do have some suggestions to help you along!
Some easy tips to remember!
1. Restaurant Portion Sizes are bigger than ever!
What to do? Split your meals with whom you're dining - or
request a doggie bag to take home the second half and split it out
BEFORE you start to eat!
2. Watch how much you're
eating at home too! What to do? Just because
the restaurants serve you up mega-meals doesn't mean you have to do it
at home too! Yes, I KNOW it's hard to make yourself measure food
at home - but I'd bet willing to be that you'd be in shock at how
little the portion sizes are actually supposed to be if you took the
time to measure everything out for a week. Making yourself
measure out though, will increase your awareness of how much you really
should eat and make
it easier to manage outside the home too.
3. Don't SUPER size it!
What to do? JUST SAY NO! Think
about it this way - all the extra supersizing you do puts on the pounds
and increases your costs in every other area - like having to buy new,
bigger clothes or visits to the doctor for health-related problems due
to the extra weight. So save your money both ways - less food
bills and less long-term costs!
4. Don't eat the WHOLE thing!
What to do? If the pre-packaged food
you're buying is more than a single
serving size (yes, you have to read the label), then split it, share
do what you have to do to NOT eat the whole thing! Value-sized
meals or Economy-sized are not necessarily your best choice.
Retrain your brain to stop and think about how much you're really
consuming - and help yourself in the process!
5. Don't just GUESS -
because we tend to
underestimate it WRONG! What to do? Know how
eating by weighing, measuring meals and using a calorie-counter to
know what you're consuming. Yes, its hard work - but if you make
about it - chances are you're going to underestimate it by at least a
third! Our Activator CD has
loads of all that information - ready for you to look up without having
to go to the library or search online. We've already done the
hard work for you!
6. Beware of "unconscious"
eating. What to do? Keep your eating restricted
to sitting down at a table to eat and not while you're watching TV,
talking on the phone or surfing the net.
7. Make it inedible or
unpalatable. What to do? Make your leftover
plate unavailable or unedible to cut down
the temptation of eating! Brush your teeth after eating - who
likes to eat
right after they've brushed their teeth?!
8. Take your Active 8!
The formula ingredients in Active 8 have been
shown to help cut down appetite . So when you eat - you're not tempted
So don't let Portion Sizes Sabotage Your Diet!