The Importance of Portion Control

When it comes to achieving and maintaining a slender stomach and obliques, they key may not be what you eat, but how much. If you’re putting in the time at the gym to complete an effective abdominal workout at least 3-4 times a week, then head home and eat until you’re uncomfortably full, any positive impact from the exercises will be all but eliminated. Even if your meals consist of nutritious, non-bloating foods, keep in mind that too much of a good thing can be bad for your midsection.

One of the most effective ways to reduce belly bloating and maximize the impact of your abdominal workouts is to reduce the volume of the portion sizes you consume each day. With the “bigger is better” mentality that pervades our society, it seems everything is super-sized -- from French fries to sodas to sandwiches. It’s a proven fact that Americans drastically underestimate the amount of food they put into their bodies each day, simply because they eat what is put in front of them.

While it can seem like a monumental challenge to reduce portion sizes, there are some clever strategies you can implement:

* It’s a known fact that restaurants load way too much food onto your plate, often doubling or tripling recommended serving amounts. When dining out, make it a habit to request a carry-out container before you even begin eating, and then box half of your meal to take home for later. If it’s not in front of you, you won’t have the opportunity to eat more than is needed to fill your belly.

* When snacking on pretzels, chips, or other munchies, avoid eating directly out of the larger bag. It’s much easier to eat more than a standard serving size when you have no concept of how much you’ve already consumed. Measure out your allotted amount first, so you’ll know when you’ve reached the limit.

* When preparing your own meals at home, a clever way to trick yourself is to use smaller dishes. Your plate will still look full, which won’t make the smaller portion feel like a deprivation.

* When you’ve finished eating what’s in front of you, wait a few minutes before going back for seconds. It can take your body awhile to register a feeling of fullness. Chances are, after you’ve taken a little time to deliberate, the extra helpings won’t seem so appetizing.

* Beware of hors d’oeuvres and finger foods -- when grazing in a social setting, it’s too easy to consume more than your share, and then you’ll find you’re already full when dinner rolls around. Try to hold out until the main course is served.

* Take the time to read the recommended serving sizes on food packages -- you’ll likely be surprised by what you see. Remember that the calories and fat grams quoted on nutritional labels apply to just one serving, while the package may contain multiple servings.

After just a few days of adhering to smaller portion sizes, you’ll likely notice a considerable impact on the appearance of your abdominals and the reduction of the layer of bulge that’s been concealing the sculpted muscles beneath it. Not only will you look better, you’ll feel healthier, too.

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