Fitness Nutrition Forums

How to Get Control of Your Portion Sizes

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If you are not seeing results with your weight loss regimen, either on the scale or with the measuring tape, you must take a step back and get a handle on portion control. Are you eating the same amount as your family is eating, spouse or friend? Remember, for a healthy weight loss of one to two pounds a week, you must watch the size of the portions of food consumed.

Why is portion control so important? It's all about keeping on top of your checks and balances. For example, if you are eating on a large plate, a simple step is to use a smaller plate. This is a simple step in watching your portion control. You have to reset your guidelines and form a new habit.

Do you need help in this regard? We, here at FitDay have the answers for you. Below, we've listed a guide for you to clip out for your use.

Basic Guidelines:

  • 1 cup = a size of a baseball
  • ½ cup = lightbulb
  • 1 oz. or 2 tbsp = golf ball
  • 1 tbsp = poker chip
  • 3 oz. chicken or meat = deck of cards
  • 3 oz. fish = checkbook
  • 1 cup of cereal flakes = baseball
  • 1 pancake = compact disc
  • ½ cup cooked rice = lightbulb
  • ½ cup cooked pasta = lightbulb
  • 1 slice of bread = cassette tape
  • 1 bagel = 6 oz. can of tuna
  • 3 cups popcorn = 3 baseballs
Fats and Oils:
  • 1 tbsp butter or spread = poker chip
  • 1 tbsp salad dressing = poker chip
  • 1 tbsp mayonnaise = poker chip
  • 1 tbsp oil = poker chip
Are you seeing a pattern here? Use the basic guide to help you reset your idea of what a portion is and when you follow the basic guideline, you will see results.

Remember to spread your calories that you are consuming throughout the day. You want to keep the fire stoked inside your body by feeding the fire every 3 to 4 hours, your metabolism will stay reved up to burn those calories. Keep adding to the fire, to keep the burn going. Does this make sense? If you need help, please feel free to contact us here at FitDay and you'll reach your ultimate goal.

Losing weight is a process and not an overnight miracle. Think how long it has taken you to gain the weight, take the same approach on how to lose it. Change your eating habits, change your exercise habits and choose multiple ways to reach your goal. Research supports that making lifestyle changes to lose weight and those individuals who eat less and more move are more healthy in their later years, than in their earlier years.

Understanding portion size is one of the first steps in the development of a successful weight loss. When you understand, the changes that you see not only in your body, but your attitude, will uplift you, surprise you and you'll be able to meet any challenge in life. When you feel good, look good, you can accomplish anything you set your mind to---doesn't that sound great? Who would want to pass that up?

So, get out there, watch your portions and you'll make a positive change for your life FOREVER!

Michele Batz is a 30-year veteran in the physical education field, with a master's and PhD in holistic nutrition and a master's in Administration. She's been a Fitness writer for the past 7 years to help motivate not just in the physical sense but also the creative. The arts with movement is an element she is working on in her classes and with the help of CATCH (Coordinated Approach To Children's Health) to combine all elements of leading a healthy, active life. CATCH involves the whole school community, physical education teachers, classroom teachers, cafeteria, parents and the community. This is a wonderful way to educate our youth to fight children's obesity. Michele enjoys her life with her husband and son, living in Illinois. Visit her blog at

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