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Portion Control Is the First Step to Weight Loss
By: Scottsdale Weight Loss Center
Published: May 12, 2010
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According to recent statistics, 26.7% of Americans are obese. One of the reasons, say experts, is that we struggle with eating the right amount of food. Restaurants and fast food chains offer oversized and super-sized entrees that distort our perception of proper portion sizes, and emotional eating can cause us to eat too much before we even realize it. Try these tips for getting portions under control.
- Never eat straight from the container. If you’re snacking from a bag, it’s hard to determine exactly how much you’re eating. Instead, put your food into a bowl or plate so that you can actually see your portion size.
- Let your plate be your guide. Many nutritionists recommend dictating portion size by strategically dividing up your dinner plate. Fill half your plate with vegetables. Split the remaining half of your plate equally between proteins and carbohydrates.
- Stop when you’re full. Eating more slowly and deliberately can make it easier to recognize the physical cues that you’ve had enough to eat. When your stomach signals that you’ve had enough, put the fork down no matter how much food is left on your plate.
- Understand why you’re eating. Physical hunger is just one reason why we eat. Many people also eat out of habit, boredom, or to deal with feelings like stress or sadness. If you’re not eating because your body is physically hungry, you may be more likely to eat large portions and make poor food choices.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
Reviews
Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
