Effective strategies for
portion control during weight loss include:
1. Use smaller plates
and bowls: Downsizing your dishware can naturally limit the amount of food you
serve yourself.
2. Measure portions: Use
measuring cups, spoons, or a food scale to accurately portion out servings,
especially for calorie-dense foods like nuts, oils, and grains.
3. Follow serving size
recommendations: Pay attention to serving sizes listed on food packaging and
stick to them.
4. Fill half your plate
with vegetables: Load up on non-starchy vegetables like leafy greens, broccoli,
peppers, and carrots to add volume to your meals without significantly
increasing calories.
5. Practice mindful
eating: Slow down and savor each bite, paying attention to hunger and fullness
cues. Avoid distractions like TV or smartphones while eating.
6. Plan and prep meals:
Preparing meals and snacks in advance can help you control portion sizes and
avoid impulsive eating.
7. Avoid eating directly
from packages: Instead of eating straight from a bag or box, portion out a
serving onto a plate or bowl to prevent mindless overeating.
8. Limit liquid
calories: Be mindful of calorie-containing beverages like soda, juice, and
alcohol, as they can contribute to excess calorie intake. Opt for water, herbal
tea, or other low-calorie options.
9. Practice the plate
method: Divide your plate into sections, with half filled with vegetables, a
quarter with lean protein, and a quarter with whole grains or starchy
vegetables.
10. Use visual cues:
Familiarize yourself with portion sizes using visual cues like the size of your
palm, fist, or a deck of cards to estimate appropriate portions.
11. Eat protein with
each meal: Including a source of protein with meals can help increase satiety
and reduce overall calorie intake.
12. Listen to your body:
Stop eating when you feel satisfied, even if there's still food on your plate.
Avoid the urge to clean your plate out of habit.
13. Keep track of your
intake: Use a food diary or tracking app to monitor your portion sizes and
calorie intake, helping you stay accountable and aware of your eating habits.