WEIGHT CONTROL AND EATING MYTHS: "I'M REALLY NOT CONSUMING THAT MANY CALORIES"

As I have pointed out, according to research, the average American male is eating 216 more calories each day and the average female is consuming 112 more calories each day than they did twenty years ago.One of the reasons for this additional consumption is that Americans have become visually accustomed to a larger portion size on their plates. They seem oblivious to the fact that the larger portion equates to a greater number of calories. Many people are shocked when I tell them that they are simply eating too much food. They are truly not aware of the caloric value of what they are eating because they have become conditioned to consume these large amounts on a daily basis. What they see in front of them looks “right.” My weight-loss management firm had a client who has struggled with her weight for several years. When she came to us for help, she was eating a very healthy diet. However, even healthy diets can contain too many calories. Once we got her caloric consumption under control, she began to lose weight. Her problem, similar to that of so many others, was essentially “portion distortion” and lack of awareness. To reverse this trend, homework and planning are necessary.Recall the case of my client who was raised in Santiago, Chile. She and her family, none of whom were overweight, ate five-course European-style meals for lunch and dinner, including everything from meat to cheese to a sweet. Why weren’t they overweight? What this underscores is the tremendous difference that exists between American and European portion sizes. Self magazine did a great piece on this subject. Here are some of the comparisons highlighted:
EUROPEAN VERSUS AMERICAN PORTION SIZE AND CALORIC CONTENTFood item European AmericanFrench croissant 2 ounces, 215 calories 4 ounces, 430 caloriesChocolate truffles 25 ounce, 40 calories 1.5 ounces, 240 caloriesSteak 8 ounces, 545 calories 20 ounces, 1,360 caloriesCappuccino 4.5 ounces, 50 calories 12 ounces, 140 calories
Do you notice how substantial the differences are? If we were to reduce those portion sizes, we would reduce our body size. John Travolta has said that he lost weight by eating all the foods he previously ate, but now he eats only half-portions – half a cheeseburger, half a bagel. It worked for him, and portion control can dramatically work for you, too. Go back to your Balance of Energy Equation. Reduce the energy in and body weight will go down. In addition to reduced portions, Europeans, and many thin Americans, observe a few simple eating rules. *62/280/5*

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