Many people eat healthy food, but eat too much! Food is everywhere and is used for every social occasion. Portions in restaurants are larger – bigger burgers, fries and sodas. Portions are also larger in foods sold in grocery stores—larger bags of snack foods, drinks, etc. So now that we live in this environment, what can be done about it?
First of all, change the environment when you can. At home, prepare smaller portions of food. If you want to prepare larger portions, then freeze the leftovers immediately! If you are used to fixing food for a family of 5, and now there are only 2 people who live in the home, food preparation and cooking need to change.
Secondly, you may want to measure food, making sure that your portions have not increased. For patients who have lost weight, it is recommended that at least one week out of each month, portions are measured. Some people have also bought and used plates that divide foods into different quantities. For example, these plates are filled with ¼ meat, ¼ grains and the rest with fruits and vegetables.
For some people, meal replacements may be an option. Meal replacements can help with weight control by limiting the amount of food and can provide a certain amount of protein, carbohydrate and fat. They can be used in place of one meal per day, or for active weight loss some people may use a plan of full meal replacements. A full meal replacement plan can consist of shakes, soups, and bars and can provide the structure needed. If a person is following a full meal replacement program, they should be under the care of a physician trained in obesity medicine. The benefits of a full meal replacement program are rapid weight loss and improvement in associated medical conditions.