Portion Sizes – The Secret to Weight Loss

There are actually many things which you need to get right in order to lose weight, it's all about eating the right things and getting enough daily exercise but portion sizes certainly plays a large part.

People are getting fatter with obesity levels rising across the country and many studies suggest that this is directly proportional to the way that our portion sizes have grown over the last couple of decades. Whenever we eat calories which we want but don't need they are the ones which cause our waist bands to expand - but if those calories weren't on our plates in the first place we really wouldn't miss them.

There have been a few University studies over the past couple of decades which has all come up with the same sort of criteria - portion sizes have grown significantly in many of the key food groups.

One of the main problems is that whenever we have a plate of food which contains more food than we actually want or need we will usually eat it anyway without even stopping to think about it.

Thinking about what you eat and stopping when you feel full is a great tip for weight loss but one which many of us choose to ignore or forget all about. Many of us eat whilst watching television, listening to music or talking to our families and don't stop until we've cleaned our plates.

Not only are we eating bigger portions these days, but many of the food which is already high in calories is now even more calorie laden than ever before.

Salty snacks have had an increase of 93 calories in every portion over the last twenty years, French fries by almost 70 calories and the number of calories in a hamburger has been increased by a whopping 97 calories.

Not only are we eating more food than we need but the food which we eat has more calories in them than ever before - that's a real double whammy for anybody who is trying to lose weight.

The trouble is that we now live in the era of "supersize" - every time you walk into a fast food joint you are given the option of "super sizing". Is there any wonder that we are turning into a nation of supersized people?

There are a few sneaky ways in which you can control portion sizes at home without feeling like you are doing without something.

" The first thing to do is to use smaller plates - a small plate which is piled high with food will subconsciously tell your that there is plenty whereas a large plate with just a small amount of food might look like you're not getting enough.

" Reduce the portions of the "naughtier" foods whilst filling up the plate with plenty of other food is another alternative. Instead of a great pile of French fries with your burger just take around one third of the portion and fill the rest of your plate with a nice healthy salad.

The plate is still full, you will still feel full when you've eaten it but your calorie intake will have been substantially reduced.

Smaller portion sizes really are a great weight loss tip.

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The Benefits of a Weight Loss Diet Menu

It is hard to imagine that you can eat more every day to live a healthier lifestyle and weigh less. However, it is true. You can create a beautiful body in less than six weeks by following the right weight loss diet menu. This includes packing your daily diet with rich nutrient-dense foods to rev up your metabolism and keep your snack-eating in check.

What You Can Expect

Following a healthy weight loss diet menu, you can expect to consume almost nearly endless veggies that come in a variety of flavors, colors and crunch levels. You can consume nearly all that you want without worrying about packing on unwanted pounds and inches.

According to the United States Dietary Guidelines for Americans, the average person should consume calories based on their body shape, weight and gender. On average, this means 1200 calories, 1500 calories & 1800 calories every day.

However, each meal must be filled with nutrient-rich foods that include lean meats, whole grains, low-fat dairy and lots of quality vegetables and fresh fruits.

Developing a Plan

To be successful at losing weight, the weight loss diet menu should include everyday, common ingredients for recipes that are easy to prepare. Each breakfast, lunch and dinner menu plan should include a main entrée, a salad, side dishes and a simple dessert that are all nutritionally balanced, satisfying and delicious.

The weight loss diet menu focused on breakfast, lunch and dinner should include a snack for mid-morning in mid-afternoon. Following an effective weight loss diet plan can help change bad habits and quality eating patterns for lifelong healthy weight control.

Shrinking the Waistline

In as little as two weeks, men and women can shrink the size of their waistline while feeling fuller longer. The easiest way to curb cravings and regulate blood sugar levels is to avoid whole grains, alcohol and fruits that contain a lot of natural sugar. Instead, consume one cup of low-fat yogurt or skim milk.

In addition, avoid regular, low-fat and fat-free cheeses because they often contain high amounts of sodium, that can wreak havoc on water retention.

Starchy foods with sugar should also be avoided to diminish cravings and regulate blood sugar. Instead, consume leafy greens such as spinach, lettuce and cruciferous vegetables including cabbage and broccoli.

Cucumbers, peppers, squash and tomatoes are also a healthy addition to the diet.

Every day, consume up to six ounces of lean protein including poultry and fish. Strive to consume up to five servings of lentils or beans every week.

Choose protein rich foods that contain healthy fats, like fresh seeds and nuts, or a fatty fish such as mackerel or salmon. Even avocados are beneficial, because they contain monounsaturated fats along with beta-carotene, vitamin E and antioxidants. Mix them in a salad with healthy oils including nut oil, canola and olive oil.

Avoid deprivation diets and instead consume three healthy meals into delicious and nutritious snacks every day. Make sure that each meal contains 45 percent carbohydrates, 25 percent healthy fats, 30 percent proteins.