The first step to lose weight and be healthy is to control your eating habits. Losing weight starts to eat in moderation.
Did you know that your new car will probably have a bigger cup holder of your old model? That restaurants use larger plates, bakers are selling more muffins, pizzerias have larger pans and fast food companies spend large fries and drink for 20 years? Did you know that identical recipes for cookies and desserts in past editions of “Joy of Cooking” specify fewer servings?
It ‘clear to us that overweight and obesity have increased dramatically in the United States in adults and children in recent years. Because studies show that the activity of people has not changed much in recent decades, the increase in overweight must come from change of diet. Given that about half of the American people to consume meals outside the home, portion sizes become an important factor to increase excessive body weight.
American Journal of Public Health published a study on the current size of the portions in restaurants, fast food, and food industries. The authors compared the data collected over the past 30 years, and have come up incredible numbers. First, they declared that all the parts available in all categories is well above the USDA and FDA guidelines. Cookies are seven times higher than recommended, cooked pasta five times larger, muffins three times larger, and so on.
Then they discovered that portion sizes began to grow in the years 1970 and have continued to grow at the same rate of overweight. Food and fast food companies today promote larger items and use are higher than the outlets. Wide price competition has caused manufacturers to introduce larger items as a means to expand their market share because they discovered that increases in profits as the size of the product is grown. Mid-50th century Mc Donald offered only one size of French fries: that the day is called “small”. The food industry invests billions in making their products more attractive, sexy, salty or sweet, and we are vulnerable to their promotions. This happens when we become more sedentary and children spend more hours watching TV or computer.
Going to Europe or other countries, we see striking differences in dietary habits. Firstly, there are so many food advertising. Most Italian television advertisements about the basic ingredients like olive oil, wine and pasta, not so much about prepackaged food or fast food chains. In addition, portion sizes are considerably smaller than in the United States. I recently ate dinner at a steakhouse and the smallest possible share in the menu was a cute net 10 oz It is about three times larger than the average size of a serving of meat in Italy.
I noticed myself many times that people move to the U.S. from other countries would gain weight in a few months. There is no doubt in my mind that the vast amount of food we eat today is one of the main reasons for the widespread increase in obesity in America. This affects not only people with a weight problem, but also those who are perhaps only a few pounds heavier and struggle to control the size of their size. In an environment where advertising lifestyle and pressure to eat more and in greater quantity, it is imperative that we learn to manage ourselves.
A great way to start, I learned from a trainer at the gym, and I encourage everyone to try. It is very simple: in a notebook to write every day a week, everything you eat. Consider the quantity, not only for the main meal, but even small things such as drinks, sweets and snacks. Then, using a table of calories add up the numbers. Many people say “I do not know how to gain weight. I do not eat much.” I bet you are ready for a big surprise. It’s amazing how all these little things to chew during the day in addition to calories.
After the shock, the implementation should be that something must be done. First, it is important to understand what a regular part of the show. 3 oz meat: size of a deck of cards or soap (when was the last time you saw a steak of that size?) 3 oz fish: size of a checkbook, 1 oz cheese: the size of a matchbox, a medium potato: the size of a computer mouse, 1 cup pasta: size of two eggs.
When you eat, choose small or medium size rather than larger. Ask half of the food to be packed to go. Share the game with a friend. Do not eat the bread and butter before the meal. For your home does not buy much food, but buying single serving packages. If you do not eat snacks in the bag, but instead of some chips or cookies on a plate. Reduce the amount of sauces, mayonnaise and cream cheese, and low utilization rates of calories. If you’re a big eater filled with plenty of vegetables and eventually fresh fruit.
In conclusion: Everyone who is trying to lose weight under control knows how difficult it is. The first step is to be creative in ways to reduce the size of food portions.
Anna Maria Volpi is a cooking teacher and personal chef in Los Angeles. Visit the website http://www.annamariavolpi.com/ Anna Maria for a step-by-step described in the traditional Italian recipes for tiramisu, pasta, pizza, lasagna, risotto, gnocchi and much more, articles and newsletters food