• Join Now
  • Locations
Featured

Trainer Tip: Portion Control for Weight Loss or Maintenance

By Barbara Baez @BarbaraMBaez · On November 21, 2011

Do you know how many calories you consume on a daily basis? Most people don’t know that they’re consuming far more calories than they realize. As Americans, we tend to eat with our eyes. It tends to be a sense of happiness and satisfaction to see good looking food on our plates. We always say, “The more the better.”  For example, how many times have you gone out to eat at a buffet and kept adding more to your plate? When did you say enough is enough? Most likely your answer is, “I didn’t say no until I was stuffed like a turkey.”

Anyone who knows me knows that I do not believe in diets. I believe in a healthy lifestyle. The word “diet” can be interpreted as depriving oneself of a certain food. We all know that we need carbs, fats, and proteins in our daily diet. The secret to a healthy lifestyle when it comes to food is a well-balanced meal consisting of healthy food in controlled portions or standardized servings.

Standardized serving sizes help consumers, health professionals, and food manufacturers find a common terminology for food portions. Although serving sizes are “standardized”, individual portion sizes will vary because people have different caloric requirements. Portion size also depends on a person’s specific weight management goals and health needs. For example, pregnant and breastfeeding women may require larger portions of food than do women who are not pregnant or nursing. Portion sizes and overall dietary requirements depend on several factors, including activity level. For example, an inactive person may only need three-quarters to one cup of cereal in the morning, which is the usual serving size of most cereal varieties. But someone who runs several miles a day or who engages in other forms of aerobic exercise may need two or three standard serving sizes.

What’s a portion size? According to the American Dietetic Association, you can use the following “models” to approximate portion sizes:

  • A deck of playing cards = one serving (3 oz.) of meat, poultry, or fish (can also use the palm of a woman’s hand or a computer mouse)
  • Half a baseball = one serving (1/2 cup) of fruit, vegetables, pasta, or rice (can also use a small fist)
  • Your thumb = one serving (1 oz.) of cheese
  • A handful equal to the size of a tennis ball = one serving (1 cup) of yogurt or chopped fresh greens

Recommendations when at home:

  • Take time to “eyeball” the serving sizes of your favorite foods (using some of the models listed above).
  • Measure out single servings onto your plates and bowls, and remember what they look like. Figure out how many servings should make up your personal portion, depending upon whether you need to lose, gain, or maintain weight.
  • Avoid serving food “family style.” Serve up plates with appropriate portions and don’t go back for seconds.
  • Never eat out of the bag or carton.

Recommendations when eating out:

  • Ask for half portions.
  • Eyeball your appropriate portion, set the rest aside, and ask for a to-go container right away.
  • If you order dessert, share it or choose a healthier option like fruit.

*If you are unsure about your personal nutrition requirements, seek the advice of a registered dietitian (RD). These professionals can create individual menus and food plans that are suited to your specific weight management and overall health goals. Many of our gyms have certified LiveRite diet coaches who can help you. Ask us at the front desk.

Trainer Tip by Christina Perez.


(Visited 245 time, 1 visit today)
christina perezdietLucille Robertsportion controlweight lossweight maintenance
Share Tweet

Barbara Baez

is the Director of Digital Marketing at Lucille Roberts with a B.A. in Journalism and a love for social media. Barbara is a Long Island native, now living in Westchester, who loves strength training and a flexible dieting “IIFYM” approach to staying in shape. Vegetarian, nail polish junkie, and Instagram addict, Barbara loves being a part of the Lucille Roberts fitness family!

You Might Also Like

  • Featured

    Simple ways to improve your health in 2018

  • Featured

    Holiday Gift Guide 2017

  • Featured

    Here’s how you can feel better about yourself + do good for others.

  • Featured

    Simple ways to improve your health in 2018

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Featured

    Holiday Gift Guide 2017

  • Featured

    Here’s how you can feel better about yourself + do good for others.

  • Featured

    Strength in Numbers – POWER OF PINK recap.

Our latest posts

  • Simple ways to improve your health in 2018

    January 3, 2018
  • Your Gym Routine is Ruining Your Fitness Progress.

    December 8, 2017
  • Holiday Gift Guide 2017

    December 7, 2017
  • Here’s how you can feel better about yourself + do good for others.

    November 10, 2017
  • Strength in Numbers – POWER OF PINK recap.

    October 31, 2017

Lifestyle

Beauty

FabFitFun Summer Box is the Definition of Sunshine in a Box + Giveaway!

A brightly colored pink box with smile induced emojis all around it. This is only the beginning of what to expect when you get your hands on the ...

On July 25, 2016 / By Alyssa Holder

Your Go-To Tips For an Amazing Prom Night

3 Home Remedies For Winter Skincare

More Posts

Beauty 911: Don’t Have Time To Remove Makeup Before Your Lunchtime Workout?

On June 2, 2015

Why You Should Be Taking an Epsom Salt Bath

On April 6, 2015

Beauty 911: Apply Too Much Bronzer?

On March 17, 2015

Beauty 911: Try This Alternative To Dry Shampoo!

On March 10, 2015

What To Wear Under Your Workout Gear

On February 19, 2015

Fitness

Exercise

Your Activewear for the Warmer & Brighter Months

Summer is basically here and it is about time to switch out your activewear to match the season. Unless you have no issues with exercising in the sweltering ...

On June 21, 2017 / By Alyssa Holder

Schwinn Shares; How to Switch Up Your Workouts

Schwinn® Shares How to Keep Your Fitness Routine Fresh for Every Season

More Posts

Meet Anaflore; Strong Mother, Gastric Sleeve Surgery Patient & Our Next Winner of Our One Year Personal Training Giveaway!

On April 13, 2017

Benefits of Using the Treadmill and Elliptical Machines

On April 5, 2017

3 Kickboxing Moves to Burn Belly Fat

On March 10, 2017

Buddy Up With These Body Weight Only Workouts – No Equipment Necessary!

On March 7, 2017

Everything You Need to Know About Insanity

On February 1, 2017
  • About Lucille Roberts
  • contact us

© 2018 Town Sports International. All rights reserved.