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portion control



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DIETITIANBECKY
Posts: 26,374
1/9/13 8:00 P

I think you are a little confused, so Let's clarify...
The nutrition information provided for foods is based on a standard sized portion of that food: 1/2 cup, 1 cup, 15 grapes, 3 ounces, 2 grams, etc. These are food portions.

Your "calorie range" is based on your gender, age, height, weight, and activity level. Yes, this does vary for person to person.

In a perfect environment---hunger can be used to regulated perfectly one's weight. Think of an infant---they cry when hungry and stop eating when full. They do not eat because the TV commercial just displayed a bowl of ice cream, the boss just gave them a stressful assignment, or the fast food joint is running a sale on the burger with 800 calories.

Most of us live in a very unhealthy environment, have lost the art of planning meals, cooking food, and have totally screwed up hunger signals.

Can one be trained to return to regulation through hunger...YES.
And as that transition is taking place...measuring foods, tracking food intake and calorie intake---is necessary for weight loss. It requires having control of one's food portions.

SP Dietitian Becky



YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
1/9/13 7:00 P

As KRISTEN said, some people need the visual cues of portion control to learn how to eat. I know I had to learn to eat less (because I wasn't just eating "a little extra", I was eating enough for 2 people... ie 2 pork chops, 2 hamburgers etc). I used frozen meals to get me started and it was really hard at first, but thankfully I have iron willpower once I put my mind to something.

But, after I got used to eating less I started eating larger portions to satisfy me... ie 5 or 6oz pieces of chicken, 5oz pork chops, etc. As long as it fits in your calorie goals for the day, there's nothing wrong with eating more of something. The only items I really try to stick to the "correct" portions on is carbs (like rice and pasta) because they don't fill me up all that much... they're more of just a filler to showcase the rest of the ingredients/flavors in my meal. I also have to be mindful to limit my portions on desserts, because even now I could still easily eat wayyyyy too many cookies.

Edited by: YOJULEZ at: 1/9/2013 (19:01)


CHRISBEM
SparkPoints: (19,924)
Fitness Minutes: (7,667)
Posts: 1,267
1/9/13 6:46 P

I've been talking to doctors about the portion control thing - I've been finding it interesting in that they all seem to agree that no matter what portion control is essential to weight loss, but different people need to adjust where they get their calories from slightly due to different medical needs. Like I have PCOS, and have heard that I should keep my carbs under 120 a day, about 3/4 of what SparkPeople recommends



KRISTEN_SAYS
SparkPoints: (73,236)
Fitness Minutes: (34,425)
Posts: 5,088
1/9/13 6:18 P

Some people can rely solely on hunger cues to eat, some people need to use the concept of portion control and count calories. Portion control doesn't you mean you CAN'T have that extra meat on your sandwich or an extra serving of cereal, you just have to be mindful of what goes into your mouth and keep track of it instead of eating mindlessly. And the amount of calories a person should consume IS dependent on a number of factors. My guess is that you were not eating enough when you were practicing portion control and counting calories or you weren't choosing the right foods that kept you full. But I assure you, portion control and calorie counting is not "honkey."



SCOOBYDOO112
SparkPoints: (510)
Fitness Minutes: (314)
Posts: 6
1/9/13 5:37 P

i have found this "portion control" a bunch of honkey. first of all, is this based on a male/female? age, activity level and or height? would a 5foot 7 female eat more than a 5ft male? anyways everytime i have tried the portion control, i have GAINEDweight because i was hungry all the time and snacked alot to make up for it!!! my best suggestion to all, let your stomach be the guide when you are full then stop eating. if i want extra meat on my sandwich or an extra helping of cereal than so be it.better than eating 2 snicker bars and alot healthier too!!



 
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