Portion control is an essential tool for losing weight. If you’re not measuring your protein, fat and carbohydrate portions, the amounts will tend to creep up. It’s a good idea to take out the measuring cup and/or food scale once a week and check your portions. For meats, your portion should be about the size of a standard deck of playing cards.
Another reason portion control is important is that as we age we lose muscle mass and our metabolism slows down. This means we need to eat less just to stay at the same weight. Two ways to counter this are to eat more lean protein such as chicken, salmon and fat-free dairy products and to establish a regular exercise program that features 30 minutes of cardio three to four times a week. Examples of cardio exercise include walking, running, swimming and biking.