Controlling your food portions is an important aspect of maintaining a healthy diet and managing your weight. When I started my weight loss journey, I realised that my portions were out of control and I needed to address this issue. So it’s a good way to start rather than decreasing your calories way too low, feeling hungry, and then putting off the idea of losing weight altogether.
Here are some tips to help you control your food portions:
- Use Smaller Plates and Bowls: When you eat from smaller plates and bowls, your brain tends to perceive the portion as larger than it actually is, which can help you feel satisfied with less food.
- Practice Mindful Eating: Pay close attention to your body’s hunger and fullness cues. Eat slowly and savor each bite. This gives your brain time to register that you’re full, reducing the likelihood of overeating.
- Pre-Portion Your Meals: Avoid eating directly from larger packages or containers. Instead, portion out your food onto a plate or bowl. This prevents mindless eating and helps you keep track of how much you’re consuming.
- Use the Plate Method: Divide your plate into sections: half for vegetables, a quarter for lean protein, and a quarter for whole grains or starchy foods. This visually guides you to include balanced portions of different food groups.
- Be Mindful of Restaurant Portions: Restaurant portions are often larger than what you need. Consider splitting a dish with a friend, ordering from the appetizer menu, or immediately boxing up half of your meal to take home.
- Listen to Your Body: Eat when you’re genuinely hungry and stop when you’re comfortably satisfied, not overly full. Avoid eating out of boredom, stress, or other emotional triggers.
- Stay Hydrated: Drinking water before meals can help you feel more satisfied and potentially reduce the amount of food you consume.
- Plan Snacks: If you enjoy snacking, pre-portion healthy snacks like nuts, fruits, or yogurt into small containers. This prevents overeating straight from larger packages.
- Read Food Labels: Pay attention to serving sizes on food labels. This can help you understand how much you’re actually consuming and make informed choices.
- Use Your Hand as a Guide: Your hand can serve as a rough guide for portion sizes. For example, a serving of protein could be about the size of your palm, a serving of grains could fit in your cupped hand, and a serving of fats/oils could be the size of your thumb.
- Cook at Home: Cooking at home gives you control over ingredients and portion sizes. You can also use smaller plates when serving yourself.
- Practice Portion Control with Treats: If you’re indulging in less healthy foods, like desserts or treats, limit the portion size. Savor the taste without going overboard.
- Use Measuring Tools: Initially, using measuring cups, spoons, and kitchen scales can help you become more aware of proper portion sizes. Over time, you’ll become better at estimating portions without these tools.
Remember, portion control doesn’t mean depriving yourself; it’s about finding a balance that works for your health and well-being.
I can provide personalised nutrition guidance based on your specific needs and goals. Contact me today to find the best package for you