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If you can see the waiter's muscles as he sets down your big plate, imagine how all of the food is going to affect your own hips and waistline. I remember one night at an Italian restaurant. We ate salad and breadsticks, and were probably already over a normal day's calorie limit. Then we got these huge servings of pasta. It all tasted great, but really could have fed four people.

Over sized portions cause weight gain. There is not magic fix as if it were a problem with a slow thyroid. It is not always easy to recognize this problem either. Most of us do not know how large a portion should be.

I didn't create the oversized portions so it isn't my fault, but it is my problem.

Portion Size Matters!

1. Dinner plates today are bigger than in the 1950's and 1960's. I now use a luncheon or salad plate to get a better size proportion.

2. When eating out: Restaurant portions are almost always oversized. I often order off the child's menu, or I split an entre with friend, or I ask the server to bring a to-go box with my meal, then divide the portion in half, and tuck it away before I begin eating.

Before you eat, try to understand what a normal portion size should look like.

One small baked potato should be about the size of the inside of your hand.

Pancakes should be about the size of the ones that come inside the toaster pancake boxes, and not the size of a dinner plate.

a medium bagel is about the size of a hockey puck.

Small muffins should be about the size of baseballs or tennis balls, and not basketballs!

An ounce of cheese is not very large, but that is a serving.

3 oz of meat (one serving size) is about the size of a deck of cards.

Your rice serving should fit in a cupcake cup.

Fruits and vegetable servings should be about the size of a tennis ball.

You must choose though. One particular diet plan does not seem to work for everybody. High protein diets seem to help many people lose weight, while others are helped more by high fiber diets. One thing that seems to help everybody is to include more high water content food, like vegetables and fruit. Make yourself eat fruit or a salad before meals and see if that helps.

Make positive choices. It may not be how much food you eat, but what sort of choices you make. Try to cut back on processed foods, and include more fresh food.

We can eat less, eat healthy, and live better with every meal choice we make. I am losing weight and I feel more energized just by making these small, consistant diet changes.

Life can be fun without overeating.

Portion Control - You could be eating too much without knowing it . Help yourself lose weight and feel better with fast weight loss hints!