Losing weight is hard. You exercise, eat healthily, and drink plenty of water, but somehow you still can’t lose those extra pounds.
We get it. We’ve been there.
If you’re stuck on your weight loss journey, you might just need to tweak your portion sizes. It could make the difference between losing those pesky pounds or putting on more.
In a study conducted on overweight people, 38 percent of the participants who practiced portion control lost five percent or more of their body weight. 33 percent of those who didn’t watch their portions gained five percent or more of their body weight.
In this article, we’re diving into incredibly easy portion control tips that you can start using today to get your weight under control.
Let’s get started!
Portion Control Tips to Shred Those Kilos
All of these tips are easy things that you can put to work at your next meal. They require no specific products; all it takes is a little willpower and a killer mindset. You can and will lose stubborn fat if you follow these steps.
1. Bulk Up on Veggies
This is a great tip for when you’re cooking. If you’re cooking pasta, for example, double up on veggies and go easy on carbs. You’ll have the same amount of food and feel just as full, but cut massive calories.
2. Chug Water First
Always hungry? Feel fuller and decrease the amount you eat by drinking a large glass (about 16 oz) of water prior to eating. Fill your belly with water and trick your body into feeling fuller quickly.
We often mix up the feeling of hunger with thirst. You might just find you’re thirsty and not too hungry at all.
3. Put Away a Third of Your Meal
If you’re prone to overeating and feel too uncomfortable after a big meal, then consider putting aside a third of it. Once you’re done the first two-thirds, wait about 20 to 25 minutes.
Give your body time to start digesting the first part of your meal and allow your brain and stomach to communicate. After the time is up, you can decide if you’re still hungry enough to finish off the meal or wrap it up for tomorrow’s lunch.
4. Use Your Palm for Measuring
You’ve maybe heard of the old trick of using your palm as a portion size for measuring protein, or the tab of your finger for measuring out fats.
We can’t stress enough how important portion sizes are to weight control. You can eat healthy foods like nuts and legumes, but if you’re consuming piles of the stuff, you’ll surely pack on weight.
5. Eat Off Smaller, Contrasting Plates
Did you know that the type of plate you eat on can affect your food intake?
The bigger your plate, the more you tend to pile on the food. Don’t worry, even nutrition experts got tripped up with this one.
You also eat less when the color of your plate and meal contrast.
For example, if you’re eating a red sauce and pasta, opt for a contrasting white plate to cut down on the amount you eat. If you’re trying to eat more salad, pick a green plate and eat away at your greens!
6. Set the Mood
Be conscious that you’re going to eat. Dim the lights, sit down, and set your intentions for the meal.
As you eat, take smaller bites and chew more often. This not only aids in digestion but also slows your eating down and allows your stomach to signal to your brain that you’re full.
7. Leave Food on the Counter Rather than the Table
While enjoying a big meal, many families place all the food out at the dinner table. As convenient as it is, this habit encourages overeating. Work for your food.
Serve plates from the stove or countertop or walk across the kitchen and get your food. You might just find that you’re not even all that hungry to make the effort.
8. Re-strategize How You Eat
It’s time to rethink how we eat. On average, our stomach needs about 20 minutes to signal to our brain that we feel full. That’s why it’s recommended to not only eat slowly but choose foods that take time to eat.
Pick foods like nuts in their shell, crabs, shrimp (shell on), edamame (unshelled), and fruits that have seeds or require peeling.
We can also re-strategize how we use carbs. Instead of layering a parfait with tons of sugary granola, layer with more fruits and yogurt, and add a light sprinkle of granola for crunch at the top.
9. Don’t Eat Straight from the Bag
Mindless eating is a killer these days, especially since we live in the era of supersized snack bags and relentless distractions. In order to combat mindless eating, avoid eating directly from the bag or box.
We suggest you measure snacks and cereal out and put them in a plate or a bowl before consuming. Even if you want to splurge, it’s better to know how much you ate.
Trust us, ignorance is not bliss when it comes to consuming a family size bag of crisps.
10. Choose Soup as an Appetizer
Soup lovers, rejoice! A study from Penn State reported that slurping on soup prior to eating your main dish can reduce your calorie intake by a whopping 20 percent.
Choose a water-based soup rather than cream soup to cut calories. The study goes on to say that regardless of the thickness and consistency, consuming soup before a meal results in less food intake during the main dish.
Want More Healthy Living Tips?
If you liked these portion control tips and want more amazing weight loss tips, then we’ve got just the thing.
Check out our weight loss section and watch the kilos fall off!