Park Seo-yeon, 34, eats in front of a video camera during her eating show in her apartment in Incheon Reuters/ Kim Hong-Ji

Basic approach to successful weight loss is to burn more calories than you consume. Here is your portion control weight loss guide.

1. Drink a glass of water

Begin each meal by drinking a 16-ounce glass of water first, based on a report by Dehydration tends to make you feel hungry and if you drink a full glass, you will most likely feel fuller and have more control over what you eat during the meal.

2. Think of a deck of cards

Mayo Clinic reported that a portion of chicken or meat the size of a deck of cards contains about 110 calories. Know how much calories you should be consuming per day so that you can stay within the allowed range to maintain steady weight loss. Use the daily recommended daily caloric intake as your portion control weight loss guide.

3. Eat more vegetables

Eat more vegetables like broccoli, carrots, lettuce and cauliflower. These will help fill you up quickly without adding a lot of extra calories. It is recommended that you eat a bowl of salad first before going to the meat to feel fuller as well as add essential fiber to your diet. During snack time, munch on an orange or apple the size of a tennis ball, which contains about 60 calories only.

4. Control carbohydrate intake

Eat more complex carbohydrates like oatmeal, whole wheat bread and brown rice and minimize your portions of cakes, pastries and other sugary treats. These simple carbohydrates will break down easily and contains a lot of calories that can be converted easily into fat. Complex carbs digest slowly and help you feel full for hours.

5. About dairy

Four dice of cheese are equivalent to 110 calories. One cup of skim or low fat milk also contains the same amount of calories. It is important that you get all the essential nutrients, vitamins and minerals on a daily basis so stick to your portion control weight loss guide so you do not compromise on these while dieting.

The portion control weight loss guide is intended to help you maintain a caloric deficit or not to go beyond your recommended daily intake without having to compute everything or starving yourself.

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