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
Most of our mothers did a great job when she taught us to
"clean our plates." The problem now lies in the fact that our
plate is usually loaded with more than 3 times the calories
that we 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 and you can always take it home for tomorrow’s lunch!
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
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 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.
Helping you achieve your fitness goals is my passion - it's a
job that I don't take lightly. Allow me to get you fit and
strong the safe, healthy way.