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8 Simple Portion Control Tricks

By July 20, 2018Eating Healthy, Weight Loss

It’s a common belief amongst smart dieters and gym fanatics that exercise and diet are two crucial components of losing and keeping away weight. However, diet is considered as integral in losing weight. Contrary to what most people believe, diet is not solely about what you put in your mouth, it is also about the amount you eat too! 

Even if you eat the healthiest food, portion control is not simple if you don’t measure the quantity of food you eat or you are not sure of the typical portions of the food to eat daily. To help you get better portion control, we have outlined eight simple and effective tips below.  

1) Make Sure to Measure Everything 

To save time, most people usually serve food without measuring it first. This is a mistake if you are determined to lose weight. When you do this, it is easy to eat more than two servings. Despite the fact that the serving is of healthy food, eating too much of it means that you have consumed extra calories.  

If you do not currently measure your portions, start by investing in measuring spoons, measuring cups, and a food scale if you do not already own them. Fortunately, with these tools, you don’t need to measure the food ingredients every time. With your food scale, you can pre-weigh snack portions and then store them in small baggies or containers. This way, you can easily grab what you need when you’re ready for a snack.  

2) Purchase Portion Control Plates 

Another great item that will help keep your portions in check are portion control or smaller plates. You may feel that measuring everything you eat is too time consuming. One helpful trick is to use smaller plates. If you only have large plates, cups, and bowls, it is very easy to overeat as you will not realize just how much food you have dished out. Using smaller dishes can fool your eye into thinking you have more food on the plate that you do or at least help you to realize just how much food you have. The goal here is to have an idea of how much each plate, cup or bowl holds. If you know this in advance, you can more easily estimate your servings based on your dishes when you don’t have time to dig out the scale or measuring cups. 

3) Don’t Eat from Containers That Have More Than One Serving 

Most of the time, when you purchase a bag or box of something or order a meal at a restaurant, you will be getting multiple servings. Even if the serving doesn’t seem that large, it doesn’t mean that it’s a single serving. Assuming that all the food in front of you is a single serving is wrong.   

The best way to ensure you eat the correct portion is to look for a solution before eating. For instance, when you purchase something in a bag, the first thing to do is to check the label. This will indicate the number of servings in there before you dig in. Restaurants tend to serve more food than what is healthy to eat in a single serving. To ensure you don’t eat more than what your body needs, ask the server to pack half of the food in a takeaway container before serving it and only bring out half on the plate. 

4) Add Vegetables 

The main goal of portion control is to ensure you eat less. If you are used to more food, this will leave you hungry. When you feel hungry, you will likely end up eating more every within a short period of time. Additionally, being hungry may lead you to make poor food choices, opting for unhealthy snack as a quick fix. This means that even if you are not overeating at meals, you could end up eating more.  

One of the best solutions to avoid this is to add more vegetables to all of your meals. Vegetables are loaded with nutrients and fiber that will help keep you fuller longer while adding very few calories. A great and easy option is spinach, which is nutrient-rich and low in calories. This green has a mild taste, so you can add it to pretty much any meal you eat. Other great ideas include adding fruits to oatmeal or mushrooms in place of additional meat.  

5) Change the Way You Eat 

Unfortunately, when it comes to staying fit and losing weight, we are often forced to keep away from the food we love. Sometimes this makes eating feel like a chore but it doesn’t have to be this way! A great solution to this is to change the way you eat. 

Create a nice dining atmosphere by dimming your lights, turning off the television, and turning on your favorite music. This will help you calm down and feel good when you are eating.    

6) Avoid Skipping Meals 

Contrary to what most people think, skipping meals is not a good portion control solution. When you skip meals, you will become hungrier and likely overeat at your next meal. Most people should eat at least three times a day to supply their bodies with sufficient energy. You should also eat healthy snack in between the meals. 

7) Understand Food Portions 

Even a small bag of your favorite snack could contain more than two servings. Additionally, sticking to one serving doesn’t always mean that you are eating low-calorie. Check the food label to see the number of servings as well as the calorie count before indulging. 

Remember by following the correct serving amount, it is easy to track your calories. This is crucial when it comes to getting to and maintaining the correct weight.

8) Drink More Water 

Drinking more water helps to fight hunger in addition to hydrating your body, helping your body to flush out toxins, and allowing your body to function properly. It is easy to mistake thirst for hunger. To avoid overeating, drink a large glass of water before you dig in.  

Conclusion 

Using the eight tips featured in this article will help you on your journey of getting healthier. If you have tried portion control, you probably know it is not simple. However, by utilizing the tips above, portion control will be easier. This will play a crucial role in assisting you to maintain the ideal weight as well as lose weight for some of us who are overweight. If you would require additional support, purchasing Phenofen can help. Phenofen is an effective appetite suppressant, which allows you to eat less. It also boosts your energy, allowing the body to burn fat faster and support healthy eating habits! 

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