Changing up the foods you eat is crucial if you want to lose weight. Working in more fruits and veggies, eating more lean proteins and cutting out fats, sugars and excess calories–they're all great ways to kick-start weight loss and lose a few pounds.
But if you're looking for significant weight loss results, then simply changing your diet isn't enough.
You also need to change up your portion sizes.
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Too many people confuse serving sizes with portion sizes. The truth is, these couldn't be more different.
A serving size is just a standardized measurement of food. A portion size, on the other hand, is the recommended amount for optimal health.
While a nutrition label might say a serving size is 2 cups, in reality, a healthy portion size for that food item might be just half a cup – a quarter of what's listed on the label!
If you're wanting to lose weight, it's important to know the difference between these two sizes, and know how much you should be consuming of every food you eat.
According to a 2004 study, 38 percent of overweight people who practice portion control will lose at least 5 percent or more of their body weight. For those who don't practice portion control? A whopping 33 percent will actually gain 5 percent or more.
Which group would you rather be in?
I'm guessing the former.
While you could invest in a food scale and start weighing and measuring all your foods, most people just don't have the time or patience for that.
Instead, familiarize yourself with how a proper portion size looks in relation to common household items, and start to edit your meals to fall in line with these guidelines.
Here's what a healthy portion size looks like for most foods:
- Raw veggies or fruit – the size of your closed fist
- Red meat – two eggs
- Poultry or fish – a deck of cards
- Cooked veggies – a light bulb
- Whole fruit –a baseball
- Sweet potato – a computer mouse
- Fruit juice – a small teacup
- Rice, quinoa or another grain – a cupcake liner
- Pasta – an ice cream scoop
- Cereal or oats – a coffee cup
- Oil – your thumbprint
Memorizing these visual cues may take a little time, but your efforts will be well worth it in the end. Not only will your ensure your body is getting the proper nutrients and minerals it needs, but you'll also be cutting down on your calories in the long run. That means more weight lost and more noticeable results in the long run!
Plus, portioning doesn't just aid in weight loss. It can also stave off health problems like diabetes, high cholesterol, high blood sugar, and more.
To make portioning easier on yourself, invest in a set of smaller plates, that way you won't be tempted to overfill them with too much food. There are also pre-made portioning plates that you can purchase, which outline exactly how much of each food group to lay down for your meal.
You'll also want to carefully plan out your meals and snacks, and be sure to write down the exact serving size you should be consuming. This leaves no room for error and ensures you stay on track all week long.
If you're not seeing the weight loss results you want, your portion sizes may be to blame. Start portioning your meals and snacks daily, and kick-start that weight loss today.
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