Whether your goal is to lose 250 pounds or that last stubborn 5, the prescription's the same.
That boring stuff doctors have been saying for years about good health—eat right, exercise, get plenty of sleep—turns out it really is that basic.
It's just how that does in most of our best efforts.
The single most important thing about losing weight boils down to a simple equation: The energy you put out has to be more than the energy you take in.
This comes down to portion control.
No matter how much energy you burn in your workout—this is unique to you, hot yoga routines may challenge you more than a CrossFit workout does someone else—it must be proportional to the amount of energy you take in.
"Research has shown that people consistently eat more food when offered larger sized portions," according to the Mayo Clinic. When it comes to weight loss and a maintaining a healthy lifestyle, "portion size matters."
The esteemed non-profit and medical research group suggests the following visual cues for certain food groups: Cubes the size of dice for dairy portions and fats, a deck of cards for your protein portion, hockey pucks are about the right size for carbohydrates, baseballs seem right for veggies, and tennis balls do it for fruit. There is no mention of basketballs...we're joking, but it's serious when people see it that way.
Make it easy on yourself. Use your Portion Perfect bento to determine the right foods in just the right portions for you.
It takes a week or two of using the containers in your bento set, and you will be able to decide the proper portions for you without needing to think about it.
The right amount of food at every meal is the key to true and lasting weight loss.
Use a Guide or Reference
Don't eat straight from the box or container the food comes in. According to Health.com, "researchers from Cornell University ... found that people ate 50% more chips when they were given no visual cues as to how large a portion should be."
Get used to your perfect portions. "Use smaller serving ware and dishes," they suggest. "Turns out that even food experts aren't so savvy about eyeballing portion sizes."
Diet is Most Important
"To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control," says health.com. They also offer other tips on ways to cut portions, like low lighting, listening to relaxing music, eating green veggies and salads from green colored plates, and enjoying foods that come in their own little packages, check it out.
Take the guesswork out of it. Our Portion Perfect weight loss bento sets, handbook of how-to's, recipes, menu plans, shopping lists, accessory bags, and prep 'n store sets help you with all the hard parts.
Read about transitioning to the Portion Perfect system, and start where you are.
Take advantage of our library of images and lunch ideas, too! The one pictured above is one easy, yummy bento box lunch.