Portion control seems to be a thing of the past.
Gargantuan restaurant portions, all you can eat buffets, and rushed schedules have certainly had something to do with it!
American serving sizes have increased dramatically over the past 20 years, and obesity rates have followed suit.
I’m not here to beat anyone up, so please pass on the self shame.
I struggle to portion correctly as I’m usually scarfing meals while balancing life with little kids.
It’s not easy to portion control correctly in a fast paced world that is screaming bigger is better.
Anyone can neglect healthy eating practices, become ravenous, and then over indulge. When we hit this stage, portion control is… well, out the window.
And lets face it, we’ve all been there…when it’s mid morning and we haven’t eaten anything worthwhile.
Your stomach starts to pang and your blood sugar drops.
You’re ready to scarf something quickly because you are STARVING! You over due it and then feel terrible because you have totally blown your healthy eating plan for the day.
The guilt sets in.
You can stop this today!
Set yourself up for success with these practical portion control tips.
Keep it up, and you will develop eating habits that lead to some serious results.
Lets get to it.
#1 Hydrate When You’re Hungry
A lot of times hunger is a mistaken feeling for dehydration.
If you find yourself with the mid afternoon munchies always drink a large glass of water before eating anything.
It’s also wise to drink a glass of water before sitting down to a meal.
You’ll only benefit from keeping well hydrated, and doing so right before a meal help you feel full and eat less.
#2 Portion Control Plates
We all have a natural tendency to want to fill our plates.
Remember that pesky old portion control problem? Sizing down your tableware is one of the simplest ways to inadvertently train yourself on correct portion sizes.
Less space to fill = less food in your stomach.
Eating out? Ask for a to-go box when your meal comes. Portion it out to right away to prevent you from the temptation of over indulging.
#3 Slow Down
We’re all in a hurry. When we are in a hurry when we, eat we eat SO much more.
Meal time (or snack time) should serve as a much needed break from the hustle and bustle. A time to sit down, slow down and enjoy eating.
If you struggle to slow down, make time to have a mid meal drink.
#4 Portion Control Secret…Chew Each Bite Longer
After you’ve pumped the breaks a bit, and shifted into a lower gear…you’ll need to be mindful of your chomper.
Did you know it’s recommended that a person chews each bite at least 20 times?!?
Have you tried that? It seems like an eternity! 😉
Some wonderful things happen when we exercise our mandible. For starters, your food becomes more easily digested. Your brain also signals the feeling of fullness by how much you have chewed.
The more you chew the fuller you’ll feel.
It’s also worth noting that your stomach is full 20 minutes before your brain acknowledges it!
Slowing down gives your sensations time to catch up to your stomach.
If you hold off for a bit before deciding to pile on a second helping, you may realize that that you’re really not that hungry anymore.
#5 Avoid Distracted Eating
Distracted eating leads to mindless eating.
It’s time to turn off the TV, put away the cell phone, and (here’s a weird concept…) actually engage with the people you’re sharing a meal with.
This is easier said than done, but turning eating time into quality time will only help give it the respect it deserves.
You will enjoy meal time more when you are in the moment and aware of how much you’re consuming.
You’ll also know when it’s time to stop!
#6 Veggies On The Plate First
This isn’t rocket science, but filling the white space on your plate with veg before adding higher calorie items is a smart way to control portion size.
If you’re indulging in a less healthy main dish this is super important.
Eating out? Order a side salad first.
#7 Hand Measure Portion Sizes
Using your hand is another smart and quick way to figure your portion sizes.
As a general rule of thumb, a closed fist will be the general size for vegetables.
A cupped hand gives you a general idea of how many carbs.
Meats should roughly be the size of your palm.
It’s great if you like to be exact and measure things out, but I know I sure don’t find the time.
This little trick can be especially HANDY (no pun intended 😉 ) when you are eating out!
#8 Portion Control Prep Ahead
There’s always that spot where you’re standing face to face with that value sized bag of salty, crunchy, empty carbohydrate snacks.
Your pantry or snack cupboard I presume?
If you don’t want to cut yourself off completely, appropriately portion them out.
Take large bags of chips, and assemble small snack bags you can grab and go. Do the same for cookies.
Have you ever meant to grab an Oreo or two to later realize you’ve eaten eaten 3/4 of the row?…*cough cough. Just sayin 😉
Having handy snack bags ready of the foods you crave will help you enjoy them in moderation.
Never let a large opened bag or container be your snacking buddy.
Serve yourself a common sensed portion and put it back!
#9 Small Pleasure Portion Control
A lot of us know when when we eat an excess of sugar, it can be hard to lose weight.
Finding a balance can be hard.
In my option, it’s ok to indulge in a LITTLE. If you’ve been following healthy eating practices for a while, and are craving a little treat…one sensible serving is not going to derail you.
If you’re just starting out you may want to save the indulgence for later…maybe a reward after a stint of healthy eating?
#10 Downsize Portions of High Carbohydrate Foods
It’s nearly impossible to avoid rich high carbohydrate food all together.
They are everywhere when you are eating out, and most of the time it just taste better, dangit!
It’s imperative to follow portion control here.
If you want to forget about size when you’re piling on the veggies, great!
Chicken alfredo?…not so much.
It’s so easy to get caught up in dieting, and I know some of them really work!
Remember that weight loss and healthy eating is a journey. There will be many small successes and a few failures along the way! Stay persistent and one small change will lead to another.
With a little planning and self control, your results are right around the corner.
You got this!
