As I have written numerous times in this blog, I consider portion control to be one of the key concepts in getting a handle on those love handles. You must know how much you are consuming if you want to have any hope of limiting it.
In the book The Portion Teller by Lisa R Young, Ph.D., R.D., she gives several brilliant examples in a section she calls Reality Check – single servings. These will help you to visualize serving size every time you sit down to eat.
“Bagels, muffins, street pretzels (soft) … are very large and contain several servings.
“How much is one serving of these items? One ounce. That equals:
“1/6 the average size muffin (bran, corn), 1/2 mini muffin 1/2 muffin top, 1 bite size muffin….
“1/6 street-vendor hot pretzel.
“1/5 bagel, 1/2 scooped out bagel, (Note: Half a bagel is a single serving only if it’s half of a mini-size bagel – the ones that are the size of a yo-yo.)
“1/2 English muffin, 1/2 hamburger bun, 1/2 bialy ….”
If this sparks your interest in portion control, please search the subject in the dialog box at the right. On the How to Lose Weight – And Keep it Off Page (Item 10) there are a number of items including some startling ones on how portions have changed over the years.