Visual Cues that Make Portion Control Easy

To reach or stay at a healthy weight, how much you eat is just as important as what you eat. How many calories you need each day to lose weight or maintain your weight depends on your age, weight, metabolism, whether you are male or female, how active you are, and other factors. Portion control is important when you’re trying to lose weight and keep it off.

When you’re filling your plate, picture these items to help remind you of proper serving sizes:

  • Protein — Most Americans get way more than enough protein every day. A proper single portion of meat is just 3 ounces – about the size of a deck of cards, a standard smart phone, or the palm of your hand (no fingers).
  • Starches and Grains — Portions have gotten so out of control that over-sized bakery My plate - portion control guideitems have become the norm. Instead of assuming one muffin means one serving, picture this: a bagel portion should look like a regular size can of tuna; a pancake should be the size of a CD; and a muffin should be the size of a hockey puck. The amount of cereal in your bowl should be the size of a baseball, and your rice or pasta side dish should be the size of a tennis ball.
  • Fruits and Vegetables — Fruits are rich in many vitamins and minerals, so they are an essential part of your diet, but they are also a source of sugar. When consuming fruit, keep your portion to about the size of a tennis ball. A portion of cooked vegetables should be the size of a baseball, and a portion of raw vegetables should be the size of two baseballs.
  • Fats — Fats have gotten a bad reputation because they are high in calories and can lead to weight gain when eaten in excess; however, healthy fats, like olive oil and avocado, are a crucial part of a healthy fat. Keep your portions in check by picturing two stacked dice or a poker chip when serving yourself a fat source.

The quantities mentioned here were formulated by U.S.D.A and derived based on energy utilized by the average modern-day human.

For most of us, trying to remember the serving quantities of various foods seems like an impossible task. Fortunately, there is a simpler way of doing things. Follow this last tip regularly, to keep portions in control — Take a 9-inch dinner plate and visualize it divided into four parts – each containing one of the four recommended food groups i.e. fruit, vegetables, lean proteins and whole grains.

If you are interested in bariatric surgery, schedule an appointment at ViPSurg. Our expert team will find the right treatment for you.


Start Small for Big Results

If you are obese or overweight, exercise can be a tricky topic. Often, working out with extra weight becomes a vicious, negative cycle. Excess body weight puts stress on your joints, bones, and connective tissue, so when you do try to start a regular exercise routine, you end up hurting yourself, making many workouts too uncomfortable or even impossible to do. However, even though your knees probably hurt, your back probably hurts, and you probably already don’t feel good, you must start somewhere.

At the risk of generalizing, often gyms just aren’t that big-person friendly. When you’re obese, walking into a space where other people are already fit can be quite intimidating. On the other hand, for some, going to the gym is what motivates them, and there are certainly good choices for overweight and obese people. Cross-trainers and recumbent bikes all alleviate impact on the joints and lower back as do swimming and aqua aerobics.

For those who wish for something that doesn’t require machines or specialized equipment, here are some simple ways to get started at home:

  • Make A Plan Find the smallest thing you can do right now and commit to doing it every day. “Today I will walk around the block.” Or “Today I will spend 10 minutes doing chair exercises.”  Once you’ve met your small goal for the week, you can always add just a little more to it.
  • Enlist Support — Find someone in your life – a colleague, family member, or next-door neighbor – who will support and encourage you. The use of social support is an undisputed strategy for success. You don’t need another lecture about the health dangers of being overweight; you need positive motivation to make healthier choices.
  • Start Slow — The goal is to start exercising little by little, not to overdo it and end up frustrated, burnt out, or hurt right away. Gentle, easy exercise is the way to begin!

Just as not exercising becomes a routine, so can doing simple and easy workouts. Soon you’ll be craving something a little more challenging. Listen to your body and be aware of problems, but the bottom line is that most of us can do some kind of physical activity to make us healthier.


Let’s Not Sugar Coat It – Carbs Get a Bad Rap

Over the past few years, carbohydrates, especially refined sugar, have gotten a bad reputation. Unfortunately, an “all-or-nothing” restriction could be causing many people to eventually binge on these foods, often leading to weight gain and the problems that accompany obesity. Despite the messages in the media about the dangers of carbs and sugars, it is important to remember that not all carbohydrates are bad.

As a matter of fact, to boost your metabolism and ultimately lose weight, one must incorporate good carbs into their daily diet. Good carbs provide vital nutrients and essential fibers and help you stay full.

What are good carbs?

Good carbs are complex carbs that provide energy and nutritional value. For example, whole grains like quinoa, barley, faro, brown rice, and vegetables like sweet potatoes, brussels sprouts, or artichokes. Whole grain breads and pastas are easy to incorporate into your diet. These foods will keep you energized for a long period of time and are a healthy staple to any meal.

What are bad carbs?

Bad carbs are refined carbs, often filled with added sugar and devoid of nutritional photo-1458938354258-3e66eb36eb7bvalue. Examples of these would include foods containing refined grains like white rice and foods containing white flour like bread, pasta, and pastries. Bad carbs will provide temporary relief of hunger, but since the nutritional value is so low, the feeling of fullness is short-lived.

Remember, carbs do have their value, and that value should not be underestimated. Whole grains are reliable suppliers of energy; they take longer to break down than refined carbs, and they help make you feel fuller and more satisfied. Whole-grain carbs, when taken in the right portions, are not usually the issue when it comes to weight gain.

Also remember that no diet is perfect. While a well-balanced diet should predominantly include complex carbohydrates, eating simple carbohydrates in moderation will not necessarily make you gain weight or cause chronic diseases.

According to the American Heart Association, women should have no more than six teaspoons of sugar a day and men should have no more than nine. Consuming large amounts of refined sugar is hard on your whole body. It can cause weight gain, high cholesterol, and diabetes, but it also effects mood, sleep, skin, and digestion.

If you are looking for ways to treat severe obesity, schedule a consultation at VIPSurg. Our doctors are experts at bariatric surgery and can help find the right treatment for you.