You can lose weight just by cutting the serving size of the meals you eat. Is it really that simple? The answer is yes.
Losing weight has become an American obsession and itâ€™s not surprising considering that according to Forbes Magazine there are over 1.5 billion obese adults in the world. Experts expect that number to increase by 30 percent in the next ten years. The United States is the ninth fattest country in the world. Why? Many nutritionists believe the problem may be related to portion control. Americans donâ€™t seem to realize the extent to which large portions can pack on the pounds.
The Truth About Weight Loss
You must expend more calories than you take in. Whether or not you follow a weight loss plan that actually counts calories, the fact is, no matter what you eat or what method you follow for dropping pounds, burning more calories than you consume is the only way to lose weight.
When youâ€™re overweight, itâ€™s natural to want to lose it quickly, whether for a special occasion or because youâ€™re tired of not fitting into your skinny jeans. Sadly, most people who follow a diet plan regain the weightâ€”sometimes regain more weight than they carried before the diet. According to the National Weight Control Registryâ€”an organization that tracks people who have lost thirty or more pounds and have kept it offâ€”the secret is really no secret. Youâ€™ve known it all along: Increase your activity, eat sensibly, eat breakfast, keep a journal, reduce your fat and refined carbohydrate intake.
How it Works
The science is simple. You must burn 3,500 calories to lose one pound. Another way to look at it is that if you cut just 250 calories per day from your diet, you could lose around ten pounds in six months. If you cut just 100 calories per day, you could lose up to ten pounds in a year.
Here are a few ways to cut down on your serving sizes:
- Cut bread from one of your meals. Two slices of bread packs approximately 220 calories.
- Skip the afternoon candy bar or soda. Instead, munch on celery, bell pepper slices or carrot sticks. Donâ€™t dip them in dressings. For a little extra flavor sprinkle veggies with seasoned salt.
- Opt for a regular cheeseburger instead of the double.
- Skip the margarita. Drink club soda with a twist, instead.
- Use cooking spray instead of butter.
- Have an egg for breakfast instead of pancakes.
- If you canâ€™t resist dessert when you eat out, split it with your friend.
Scale back on portions overall. Eat half that baked potato and a half-sized piece of chicken. Load up on steamed veggies instead. Dress your salad with herbs and vinegar and skip the oil and salad dressings altogether. If youâ€™re a sandwich lover and canâ€™t resist them at lunch, try eating just half the sandwich and save the other half for tomorrow.