A simple way to jump-start your dieting

If you are finding that the diet you recently started is difficult to follow, you are not alone. Most weight loss diets require that you change the foods you eat, sometimes dramatically. This can create challenges in preparing meals at home, ordering at restaurants and even grocery shopping. This is normal, considering that altering eating habits is among the most difficult behaviors to change. It may take you some time to figure out and adopt your new diet, during which you may not lose as much weight as you would like. You may even become frustrated and give up.

Fortunately, there is a simple way to lose weight without making big changes in the food you eat. Instead of worrying about what you are eating, focus on how much you are eating. Reducing portion sizes is an effective way to cut back on the calories you consume and is simpler than altering the specific foods you eat. Most experts agree that consuming large portion sizes can lead to weight gain, so reducing the amount you eat is a reasonable first step.

You can reduce the portion sizes of the foods you prepare at home by modifying recipes to match the number of servings you need or by setting aside leftovers before you eat. This will lessen the chance that you will go back for a second helping and double the calories. Try using measuring cups to serve your food for a few days to help you appreciate the size of the portions you are accustomed to. As a crude measure, one cup - the recommended serving size for pasta, rice, and many other foods - is about the amount of food that you can cover with your hand. And a 4 oz. serving of meat is about the size of a deck of cards; the servings you are used to are likely much larger and contain more calories.

At restaurants you can share an entrée with your spouse or a friend. You can also ask for a to go box when your food is delivered and save half of your dinner for lunch the next day. Order smaller servings of high calorie items like burgers, fries and sandwiches. For example, a cheeseburger and small fries has about half the calories of a double cheeseburger and large fries. Be careful with drinks, since large cups and free refills allow you to take in hundreds of calories without really noticing it. Have your sweet tea, but switch to water after your first glass.

Carefully read the label on prepackaged meals and snacks. One package may contain two (or more) servings. This is true of beverages, too, as one bottle may contain more than one serving. The end result is that you may be consuming many more calories than you think.

Keep in mind that a good weight loss diet should promote smaller portions of healthier foods that are lower in fat and sugar - and calories. The goal of a diet should be to teach you to develop healthier eating habits that lead to long-term weight loss and weight maintenance. Both portion sizes and the individual foods you eat are important in achieving this goal. Focusing on portion sizes first allows you to lose weight while you learn to adopt a pattern of healthy eating that fits your preferences and lifestyle. And don't forget that successful weight control requires regular exercise, something that you should be doing already.

Brian Parr, Ph.D. is an associate professor in the Department of Exercise and Sports Science at USC Aiken where he teaches courses in exercise physiology, nutrition and health behavior. He is a member of the American College of Sports Medicine and is an ACSM Certified Clinical Exercise Specialist. His research focuses on physical activity in weight management and the impact of the environment on activity and diet. Parr lives in Aiken with his wife, Laura, and sons, Noah, Owen and Simon.