Portion control is probably one of the most important tools for losing and maintaining weight loss. Did you know, for example, that only 20 years ago a regular sized cup of coffee (with milk and sugar) would have only set you back 45 calories, and today’s 16 ounce mugs now serve up over 350 extra calories from milk and sugar? And don’t even get us started on those dessert coffee drinks! Bottom line – portion control from your morning coffee to your evening dessert is key to achieving and maintaining weight loss. If you aren’t quite sure what your portion sizes should look like, check out this guide or use this helpful iphone app, to help you gauge how much should be on your plate (no scale necessary).
And one tip that may help you make eating less even easier? Dining from plates that don’t match your food. New research recently published in the Journal of Consumer Research found that when people ate pasta (covered in white sauce) off of red plates they served themselves 21 percent less than when those who piled their pasta on a matching white colored plate. Researchers believe that by creating a greater color contrast between our plate and the food on it, our brains have an easier time registering the amount of food on our plates and we end up naturally limiting our serving size.
Your daily game plan: Stick with an 8 ounce coffee in the morning (average calorie savings: 305), have only one serving of chips in the afternoon (average calorie savings: 150) and stick with a 3 ounce serving of meat at dinner (average calorie savings: 189) and serve up your meals on non-color coordinated plates whenever possible to save over 600 calories per day, or almost five pounds this month alone!