Research shows that average portion sizes of foods have increased by up to 50% over the last thirty years. It's been a gradual increase, and we've adjusted our expectations accordingly but this trend for larger servings has wreaked havoc with our waistlines.

As restaurants and food manufacturers increase the size of their meals the amount of calories we are consuming has rocketed and so have the rates of overweight and obesity.

However, the good news is that cutting back on the amount we eat is a really quick, simple yet highly effective way to start shedding pounds fast. Even just cutting out 15-20% of what you normally serve yourself can make a huge difference to your waistline.

So here's your guide to avoiding ‛portion distortion'

1. Serve smaller portions than normal. Cut them down by one-third at first. If you ate very large portions before starting your weight-loss journey, eventually cut your portion size in half
2. Avoid food portions of meat, pulses, beans, lentils or carbohydrates such as rice, pasta, or cereals that are larger than your fist.
3. Use a smaller plate, such as a salad plate instead of a dinner plate, so that small portions look generous.
4. Spread out your portions, rather than piling them up, so they take up more room on your plate and look bigger.
5. Avoid putting serving bowls on the table. That makes it harder to have seconds.
6. If you do have seconds, choose the lowest-calorie foods and fill up on fruit and vegetables.
7. Cancel your membership to the "clean plate club." Ask yourself every 3 or 4 mouthfuls if you are still hungry. If not, don't feel compelled to finish all the food on your plate. Either save it for another time or throw it away. Next time, take a smaller portion.
8. If you want a dessert share your piece with someone else or save half for another time. That way you still get to enjoy the flavors you like, with only half the calories!
9. Keep your portion size from growing unintentionally. While cooking, take only the minimum number of small bites you need to taste and adjust flavorings and put leftovers either in the bin immediately or into small containers so you won't be tempted to nibble on them between meals.
10. Watch the serving sizes of your drinks too. Switch to using a smaller wine glass, dilute fruit juices and fizzy drinks with 50% water and if you must have a latte instant of an instant or espresso buy the smallest size - or better still, make it yourself and serve it in a small cup instead of a mug.

Finally, use your hand as a rough guide to estimating portion sizes.....

2 cupped handfuls = a serving of milk, yogurt, lettuce or green leafy veg.

1 cupped handful - a serving of cooked pasta, rice, breakfast cereal, couscous, bulgur wheat, beans, pulses, fruit or vegetables

The size of your hand = a serving of bread

The size of your palm = a serving of meat, chicken, fish, poultry or cottage cheese,

The size of a clenched fist = a serving of potatoes, bread

The size of 2 fingers (index and middle) = nuts and seeds, hard cheese

The size of the tip of your thumb = margarine.

Exercise More or Eat Less For Weight Loss?

According to the European Congress on Obesity the blame for our expanding waistlines lies almost entirely with the excess calories we are eating. Of course, exercise is great for our bodies. It keeps our hearts healthy, makes us feel good, tones our muscles and does burn some calories but you have to be a really, really active adult for it to make the difference between being slim and fat if you are eating a lot of food.

So, the bottom line is that calories do count. Eating too many will lead to weight gain so keep those portion sizes in check!

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