Discover everything you need to know about portion size to slim down ..
Portion control is EVERYTHING! When you master the habit of putting the right amount of food on your plate, you will lose weight and stop experiencing that “I should have stopped eating 5 minutes ago” regret as your stomach stretches so much that you feel ill.
Like the old saying goes, our eyes are bigger than our stomachs.BRAND NEW: These Delicious Desserts Can Help You Burn Fat & Lose Weight
Once food is on your plate, it’s very hard to resist. It’s also difficult to stop eating when the food’s delicious. If you hate to waste food, you’ll force yourself to eat it all even if you’re completely full! Your goal should be to eat enough to feel satisfied without stuffing yourself until you feel sick.
Read on for tricks and tips to help you enjoy healthy portions without EVER feeling hungry.
How Portion Control Can Help You Lose Weight
You’d be surprised how quickly weight melts off when you are more conscious of how much you’re eating.
By taking a smaller portion size for weight loss, you are able to control your access to extra food that you don’t really need to eat. It takes 15 minutes before your brain receives the message from your belly that it is full and NOT TO send more food down. It’s a good idea to stop eating before you feel full.
One example of too much food on your plate is the size of restaurant portions. Restaurant eating can be a bit dicey because the portions are huge, and the food is usually full of fat and sugar so it will delight diners and keep them coming back.
At restaurants (or when ordering to go/delivery) you can share a meal, order from the children’s menu, ask for a healthy appetizer and soup in lieu of an entre, or put half your food in a doggy bag before you eat. If it’s covered and you’re not staring at it on your plate, you’ll be able to resist the urge to finish all of it.
The Importance of Filling Up on Water and Veggies
This is KEY to any eating plan! Your body needs to be properly hydrated to perform its functions, and veggies are low calorie and bursting with nutrients. It’s that simple!
Drink a glass of water before a meal or a snack, and you won’t feel famished and overeat.
Eat as many veggies as you can in between and during meals. You’ll benefit from all of the vitamins that they contain, and your stomach will fill up with fiber. You’ll feel full and will eat less in the end.SPECIAL: New Research Reveals How to Get Your Brain to Tell Your Body to Burn More Fat
Start your day with water and drink lots in between. Sometimes we mistake thirst for hunger.
Using Portion Control Friendly Dinnerware
If you use a large plate, you’ll be tempted to fill the entire plate with food. Put your food on a smaller plate and you can always take seconds–but you probably won’t need to.
Restaurants, buffets, and nurturing friends/relatives are dangerous because they all offer gigantic servings. A small plate helps counteract those risky situations.
Portion Size Guide for Protein, Vegetables, Fats, and Carbs for One Meal
You can cut lots of calories out of your diet without being hungry by eating more veggies and less protein, fats, and carbs. Fill your plate with the following percentages of each food group and you’ll be healthier as well as thinner:
Vegetables or salad should take up half of your plate. Fill your stomach with those and you won’t eat as much of the other food groups.
Meat, poultry, fish, eggs, dairy, tofu, beans, and pulses (beans, peas, and lentils) can take up one quarter of the plate. That’s all you really need to be healthy.
The other quarter of the plate would contain complex carbs like whole grains and starchy vegetables.
You can have half a tablespoon of fats–meaning cheese, oils, and butter.
Use your hand to estimate how much you are eating when measuring spoons and cups aren’t available:
1 tsp. = tip of your thumb (to the middle joint)
1 Tbsp. = your whole thumb
1 cup = your fist
3 oz. meat = palm of your handBRAND NEW: These Delicious Desserts Can Help You Burn Fat & Lose Weight
The National Institute of Health recommends that you eat five portions of veggies, four fruits, six grains, three dairy, and three healthy fats each day.
Other Tips to Keep in Mind
You may be familiar with some of these, but they are all so important and really help with portion control.
- Always be mindful when eating. If you’re watching TV, reading, driving, walking, or engaged in any other activity you may keep popping food into your mouth without keeping track of how much you’re consuming.
- Enjoy and experience your food as much as possible by chewing a lot and focusing on the smell and taste.
- Remember to check food labels so you know exactly how much a serving is.
- Never eat straight from a bag or box! It’s fun but you’ll eat much more than if you take a reasonable portion.
- Sit down because standing while eating isn’t conducive to appreciating what you’re consuming.
- Eat slowly. If you get excited when you are eating like I do, you really have to make an effort not to gobble it all up. Eating should be an enjoyable sensory process.
- Try to limit desserts, chips, sauces, and prepackaged snacks. They are delicious, but if you want to be thinner you should try to just eat a handful or so.
- Freeze food if you make a lot so you won’t eat more than you need. It’ll be out of your visual field and you won’t be tempted to overeat, but you can savor it another time.
- Don’t skip meals and have healthy snacks if you’re hungry in between. Once you are so hangry that you can’t think straight, there’s no telling how much you’ll consume (I might be projecting my feelings and behaviors on this one.).
- Buy snacks in small serving packages or divide them up when you get home. Making it easy to just grab enough and not indulge in the entire bag of popcorn or whatever it is makes a big difference in portion control.
This eating plan really works and is better than any regimented diet. You can enjoy the foods you love by eating healthy portions and filling up on what your body needs to function.
It’s also sustainable for the long term because you need a variety of foods to obtain the diverse nutrients your body requires. It’s all about eating portion size for weight loss.
By eating smaller portions, you’ll be able to treat yourself to sweets and whatever you love now and then without gaining weight.
Give Yourself a Break When It Comes to Carbs…
There is one area where you can “cheat” a bit… but only if you do something before eating them:
This Ivy League Doctor discovered it… and it allows you to indulge in your favorite carbs a bit more… and still lose weight.
It’s nothing crazy… like doing jumping jacks… or anything “physical” at all…
In fact… the only “activity” it requires is to lift a fork filled with delicious food to your lips a few more times before eating carbs.
To see how to get a bit of a break when eating carbs and still slim down… watch this video now: