The secret is ?portion control?

If you see a person who looks well maintained through the years?no gain in weight, it is possible that the person exercises and also ?exercises? portion control. This is the secret of long-term weight management. So simple. It is not something like asking for the moon! In fact, portion control can make or break your weight loss efforts.

To gain an edge, avoid leftovers. So in case you do have to clean out the fridge, do so but do not insist on having something of everything! And if it is a habit to cook more and refrigerate or freeze for later use, store in individual sized containers. So when the time comes that it is a ?fridge dinner? tonight what you pull out are actually small containers.

Use salads as fillers for when the stomach is half lined (read, half-filled!) with a salad there is definite control over the rest of the meal! A salad stops you from over eating and intake of extra calories. A salad can help you to curb the appetite and give you a sense of satiety sooner because if it is a leafy one it has a lot of fibre too. I suggest you do avoid those with creamy, mayonnaise dressings.

Be alert and watch out for the unstoppables! In this list I would add any crispies! Be they potato crisps, tortilla chips, butter popcorn?if you can have just one or two and stop at that it would be a super human thing to do! But we cannot diet with a whip in hand can we? So I suggest have these unstoppables - just ensure that the pack you buy are the smallest ones available. The single serving ones are a good idea or in case of economics buy the large ones but divide into smaller individual packages.

Try staggering the meals. I do believe in mini meals! This makes sure that your sugar levels stay at an even keel. You can keep hunger at bay by eating healthful small meals throughout the day. Mini meals are by far the best way to prevent overeating because you will get never too hungry and lose control of your portion intake.

Also be choosy about seconds. It is wonderful to have dinner together as a family but awful to over eat together! Serve reasonable sized portions in individual plates but keep all serving bowls at the kitchen counter. Do not bring them to the table. Whoever wants more has to go for it!

Let?s also load up on vegetables. Being biased towards vegetables helps in weight management in the long run. Make meat a side dish. Vegetables and healthy grains give a lot of fibre and vitamins. Try new ones to keep things interesting.

In case you are out, ask for a kiddy meal at the fast food counter or take out order a kiddy meal (mini meal) for yourself. It is a wonderful way to control portion size.

Some recipes that will help you if you are watching your weight.

Roasted Onion, Garlic and Pumpkin Soup
Mixed Vegetable Salad with Sesame Seeds
Steamed Egg Katori

Take charge today !
Sanjeev Kapoor.