Tips for Portion Control.....For weight loss.
Below are two questions that regularly come up when we talk about the subject of portion control.........
➡So can portion control help me lose weight?
➡Is it as simple as just me just eating less or can I eat what I want but in a certain portion size?
Over the years I have learnt that some people knew about the concept of portion control and others had no idea that by simply adding portion control into their eating habits that they could achieve weight/fat loss.
So yes portion control can help you lose weight and now I am going to give you some tips to help you introduce it into your eating habits.
1. Use Smaller Dinnerware: Sounds silly but this works so well, by reducing the size of your plate, spoon or glass means you can't put as much food on it or in it.
For example, using large plates can make food appear smaller, which often leading to overeating.
2. Use Your Plate as a Portion Guide: If measuring or weighing food isn’t appealing, try using your plate or bowl as a portion control guide.
This can help you determine the optimal macronutrient ratio for a well-balanced meal.
A rough guide for each meal is:
Vegetables or salad: Half a plate
High-quality protein: Quarter of a plate: this includes meat, poultry, fish, eggs, dairy, tofu, beans and pulses
Complex carbs: Quarter of a plate: such as whole grains and starchy vegetables
High-fat foods: Half a tablespoon (7 grams): including cheese, oils and butter.
Remember that this is a rough guide, as people have different dietary needs. For example, those who are more physically active often require more food and proteins etc. As vegetables and salad are naturally low in calories but high in fibre and other nutrients, filling up on these may help you avoid overeating calorie-dense foods.
3. Use Your Hands as a Serving Guide: Another way to gauge appropriate portion size without any measuring tools is by simply using your hands. As your hands usually correspond to your body size, bigger people who require more food typically have bigger hands.
A rough guide for each meal is:
High-protein foods: A palm-sized serving for women and two palm-sized portions for men; such as meat, fish, poultry and beans
Vegetables and salads: A fist-sized portion for women and two fist-sized portions for men
High-carb foods: One cupped-hand portion for women and two for men; such as whole grains and starchy vegetables
High-fat foods: One thumb-sized portion for women and two for men; such as butter, oils and nuts.
4. Start All Meals With a Glass of Water: Drinking a glass of water up to 30 minutes before a meal will naturally aid portion control. Filling up on water will make you feel less hungry. Being well hydrated also helps you distinguish between hunger and thirst.
5. Be Aware of Suitable Serving Size: Research indicates that we can’t always rely on our judgment of appropriate portion size. This is because many factors affect portion control, however, it may help to invest in a scale or measuring cup to weigh food and correctly assess your intake.
Reading food labels also increases awareness of proper portions and knowing recommended serving sizes for commonly eaten foods can help you moderate your intake.
Here are some examples:
Cooked pasta or rice: 1/2 cup (75 and 100 grams, respectively)
Vegetables and salad: 1–2 cups (150–300 grams)
Breakfast cereal: 1 cup (40 grams)
Cooked beans: 1/2 cup (90 grams)
Nut butter: 2 tablespoons (16 grams)
Cooked meats: 3 ounces (85 grams)
Overall:
Unwanted weight gain may start with large portion sizes, however, there are many practical steps you can take to control portions. These simple changes have proven successful in reducing portions without compromising on taste or feelings of fullness. For example, measuring your food, using smaller dishes, drinking water before meals and eating slowly can all reduce your risk of overeating.
At the end of the day, portion control is a quick fix that improves your quality of life and may prevent binging.
Give it a go and see how quickly you can introduce this great habit for controlling overeating.
Coach Bruno
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