{"id":648974,"date":"2025-12-22T20:39:17","date_gmt":"2025-12-22T20:39:17","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/648974\/"},"modified":"2025-12-22T20:39:17","modified_gmt":"2025-12-22T20:39:17","slug":"this-is-the-shocking-truth-about-the-female-obesity-crisis-and-our-easy-expert-led-and-jab-free-method-to-shed-the-pounds-and-finally-get-your-weight-under-control","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/648974\/","title":{"rendered":"This is the shocking truth about the female obesity crisis… and our easy, expert-led and jab-free method to shed the pounds and finally get your weight under control"},"content":{"rendered":"

It\u2019s the week for finalising plans, such as making lists of who\u2019s coming when and who will eat what. It’s also the time for buying extra cheese, booze, chocolate and snacks \u2013 just in case.<\/p>\n

But while everyone expects overindulgence at this time of year, it\u2019s not just around the Christmas<\/a> table that we turn a blind eye to big portions. To the detriment of our health, and certainly our waistlines, we\u2019ve become increasingly used to mega-sized plates of food in restaurants and at home.<\/p>\n

It\u2019s undeniably one of the causes of the obesity epidemic – as Naveed Sattar, professor of metabolic medicine and Labour\u2019s Obesity Tsar, explained this month in the The Lancet journal. Professor Sattar went even further, suggesting portion sizes at the likes of sandwich bars and cafes were especially big for women.<\/p>\n

Servings, he said, \u2018are typically calibrated to the average energy requirements of an adult male, making them oversized relative to energy needs for women and children [and those of a shorter stature]\u2019.<\/p>\n

To stop us eating too much, he suggested, restaurants should offer at least two sizes of sandwich, slice of cake, mug<\/a> of latte and so on, \u2018differing by around 25 per cent\u2019, so women and shorter men can pick the smaller one if they want.<\/p>\n

Whether you\u2019re offended by that or not, it\u2019s undeniable that many snack foods have been supersized. Pop into your local supermarket or garage and you\u2019ll see shelves of giant cookies, mega bars of Dairy Milk and grab bags of crisps.<\/p>\n

Eating out is even worse. Decide to treat yourself to a Sunday roast at the local pub and the Yorkshire will be the size of a hat.<\/p>\n

As for the office lunch, it\u2019s all too easy to blow a sizeable chunk of your daily recommended calories – 2,500 for men and 2,000 for women – on a meal that\u2019s inhaled at your desk in five minutes. The Pret Christmas Lunch sandwich – turkey, stuffing, spinach and crispy onions slathered with cranberry sauce and mayo – is 566 calories, after all.<\/p>\n

\"Some\u00a0two-thirds <\/p>\n

Some\u00a0two-thirds of UK adults are overweight or obese, with generous portions now prevalent<\/p>\n

Even in at home, we regularly serve portions that leave us full. The British Heart Foundation revealed that nearly nine out of ten of us fill our bowls with more than the 30g of cornflakes recommended as a \u2018correct\u2019 portion size. Other studies have shown that four in ten finish everything on their plate even if they are full. And that\u2019s on dinner plates that are a third bigger than they were in the 1960s.<\/p>\n

Exactly how big your portion should be…\u00a0 <\/p>\n

Potatoes<\/p>\n

175g – stick to a portion the size of computer mouse<\/p>\n

Pasta or rice<\/p>\n

150g – stick to a portion the size of a tennis ball<\/p>\n

Piece of meat<\/p>\n

90g – stick to a portion the size of a deck of cards<\/p>\n

Chunk of cheese<\/p>\n

30g – stick to a portion the size of a small box of matches<\/p>\n

(Source Food Standards Agency)<\/p>\n

No wonder two-thirds of adults in the UK are now overweight or obese.<\/a><\/p>\n

So used are we to being generous with our portions, we\u2019ve lost track of what normal amounts should look like.<\/p>\n

\u2018A big load of food can look standard to a person, while a sensible portion can look small or stingy,\u2019 says Bini Suresh, head of dietetics at the Cleveland Clinic in London. \u2018Studies show that when people are given larger portions, most of us eat more without realising it, even if it\u2019s 20-30 per cent extra.\u2019<\/p>\n

But there is good news; you can reset your thinking. Being mindful about the amounts you serve at home and adjusting the way you eat can change your habits in weeks.<\/p>\n

\u2018Our brains and bodies are surprisingly adaptable,\u2019 says Suresh. \u2018Eat less and you will quickly be satisfied by smaller amounts. It will become your new comfortable normal.\u00a0<\/p>\n

‘Generally, men will require slightly larger portions because they tend to have a higher body weight, greater muscle mass and increased energy needs, but it\u2019s important to remember that we\u2019re all individuals. A very active woman may need more than a sedentary man, for example.\u2019<\/p>\n

To avoid portion distortion, here\u2019s our forensic guide to the amounts we should eat for Britain\u2019s favourite meals.<\/p>\n

The Christmas roast \"\" <\/p>\n

Bini Suresh insists she is not wagging a finger. \u2018Look, Christmas Day is a special time for many people and it\u2019s about having a fun time. The Christmas roast is a significant meal and there to be enjoyed. Rather than fixating on numbers, I encourage people to use visual cues – a palm-sized portion of protein [turkey], a cupped hand of carbs [potatoes] and half a plate of vegetables. Then, with the calorie-dense items like the stuffing and pigs in blankets, keep the portions smaller.\u00a0<\/p>\n

‘It\u2019s also important to pay attention to hunger and fullness. You shouldn\u2019t be feeling bloated at the end of the meal.\u2019<\/p>\n

Healthy tips: Turkey breast is the leaner cut of the bird, so a turkey crown is a good option. Roasting on a rack stops any fat accumulating around the bird. Think of healthier stuffing options such as mushrooms or lentils, or do half-and-half with the sausage meat.<\/p>\n

You could also opt for leaner chicken or turkey chipolatas for your pigs in blankets. Choosing to roast your potatoes with a light spray of oil could mean having one or two more. You can always add herbs including thyme or rosemary for extra flavour.<\/p>\n

The expert\u2019s advice: \u2018Make vegetables the star, filling at least half the plate with them, and be choosy with your extras, like cranberry sauce, which contains a lot of sugar,\u2019 says Suresh.<\/p>\n

The healthy portion for women<\/p>\n

Women’s portion\u00a0 <\/p>\n

100g turkey (2-3 fairly thin slices)<\/p>\n

25-30g stuffing (a small ball or slice)<\/p>\n

120g roast potatoes (2-3 egg-sized pieces)<\/p>\n

1-2 pigs in blankets<\/p>\n

180-220g of veg = 3 tbsp Brussell sprouts (80g), 3 tbsp carrots (80g), 1-2 tbsp roasted parsnips (40-60g)<\/p>\n

30-40ml (3 tbsp) gravy<\/p>\n

Cranberry sauce 1 tbsp<\/p>\n

Bread sauce 1 tbsp<\/p>\n

Calories: 750-900 kcal<\/p>\n

Men’s portion <\/p>\n

150g turkey (3-4 slices)<\/p>\n

50-60g stuffing (1-2 small balls or slices)<\/p>\n

150-180g roast potatoes (3-4)<\/p>\n

2-3 pigs in blankets<\/p>\n

220-260g veg<\/p>\n

30-40ml (3 tbsp) gravy<\/p>\n

Cranberry sauce 1 tbsp<\/p>\n

Bread sauce 1 tbsp<\/p>\n

Calories: 950-1,150 kcal<\/p>\n

A bowl of spaghetti bolognese \"\" <\/p>\n

\u2018It\u2019s tempting to overeat pasta,\u2019 says Suresh. \u2018It\u2019s a comfort food that is easy to consume quickly. But it\u2019s a refined carbohydrate, and when combined with rich sauces and cheese it can be very energy-dense.<\/p>\n

\u2018Our brains also tend to see a big bowl of pasta as one portion, but often it\u2019s actually enough for two. When it comes to the sauce, for most adults, a palm-sized portion of lean mince is plenty of protein; you could even bulk it out with lentils or mushrooms.\u2019<\/p>\n

Packaging guidance for a single portion of dry pasta is 75g (around 150g when cooked and 270 calories). If you are monitoring your intake, it\u2019s worth keeping weighing scales handy and switching to a reduced plate size for your meals. You can trick the eye into thinking you are eating more if the (smaller) bowl looks full. And if you feel you\u2019ve eaten enough, stop. You can always keep the leftovers for the next day or freeze it.<\/p>\n

Healthy tips: Choose wholewheat pasta. Avoid jar sauces as they tend to be high in sugar. Opt for fresh chopped or tinned tomatoes, or passata, and flavour it with garlic or herbs such as basil or oregano.<\/p>\n

The expert\u2019s advice: \u2018Boost the vegetable content by matching or exceeding the amount of mince. Onions, carrots, celery, mushrooms and peppers work well. You could even stir in a handful of spinach at the end. Go easy on the cheese – a light sprinkle of a strong cheese like parmesan will still add flavour.\u2019<\/p>\n

Women’s portion <\/p>\n

60-70g dry pasta – no more than a fifth of a small 350g bag or a seventh of a bigger 500g bag. (150-180g cooked)<\/p>\n

80-90g lean beef mince (5% fat or less) with tomato sauce<\/p>\n

Light grating of parmesan<\/p>\n

Calories: 550-700 kcal<\/p>\n

Men’s portion\u00a0 <\/p>\n

75-90g dry pasta (190-220g cooked)<\/p>\n

100-120g lean mince with tomato sauce<\/p>\n

Light grating of parmesan<\/p>\n

Calories: 700-900 kcal<\/p>\n

Fish and chips \"\" <\/p>\n

\u2018Traditional fish and chips is deep fried, which means both the batter and the chips absorb the hot oil, making them very energy-dense. Many takeaways use the same oil repeatedly, and often it\u2019s high in saturated or trans fats. That means a lot of calories are packed into a relatively small volume of food,\u2019 says Suresh.<\/p>\n

\u2018Chip-shop portions are very generous and it\u2019s easy for a single large portion of fish and chips to exceed 1,500 kcal. If possible, choosing grilled, baked or a lightly breaded fillet makes a noticeable difference compared with a thick batter.\u00a0<\/p>\n

‘I\u2019d suggest sharing one portion of chips between two or asking for a small portion and padding out the meal with mushy peas which are filling and will contribute fibre, protein and micronutrients for relatively few calories.\u2019<\/p>\n

Healthy tips: If you\u2019re at home, choose oven-baked fish and chips or use an air-fryer. Remember, thicker chips absorb less oil. Skip the buttered bread on the side and replace with salad or extra veg, and just say no to tartare sauce – a squeeze of lemon or a sprinkle of garlic powder is just as tasty.<\/p>\n

Rather than getting bogged down with calories (you know something fried is going to be more kcals), keep portions reasonable by using the hand rule as a serving guide.\u00a0<\/p>\n

When it comes to protein, such as fish, it\u2019s a palm-sized serving for women and two palm-sized portions for men. High-carb foods, including potatoes, is one cupped-hand portion for women and two for men. Vegetables can be roughly measured as a fist-sized portion for women and two for men.<\/p>\n

Women’s portion\u00a0 <\/p>\n

120-140g fish (roughly the size of your palm – not fingers)<\/p>\n

150g chips (roughly a largish mugful)<\/p>\n

Calories: 700-900 kcals<\/p>\n

Men’s portion <\/p>\n

140-170g fish<\/p>\n

200g chips<\/p>\n

Calories: 900-1,150 kcals<\/p>\n","protected":false},"excerpt":{"rendered":"It\u2019s the week for finalising plans, such as making lists of who\u2019s coming when and who will eat…\n","protected":false},"author":2,"featured_media":648975,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[92,368,105,8414,388,180740,257,16,15],"class_list":{"0":"post-648974","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-dailymail","9":"tag-femail","10":"tag-health","11":"tag-labour","12":"tag-lifestyle","13":"tag-lifestylefooddrink","14":"tag-london","15":"tag-uk","16":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/115765154875278355","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/648974","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=648974"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/648974\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/648975"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=648974"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=648974"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=648974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}