How To Portion Control
Are you struggling to lose weight or looking for an easier way to eat healthy without feeling hungry all the time? Portion control can be proved as a great method to lose weight and monitor your healthy eating.
According to a nutritionist and cook Zoe Bingley Pullin, the right amount of food is key to maintaining or losing weight. Portion control is essential not only from the perspective of weight loss management but also in terms of your relationship with food.
Such guilt and discomfort can cause you to restrict food or see it in a negative light and cause you to limit or overeat it.
Using a serving plate with each meal will help you limit your diet to the amount of food your body needs. The right portion size not only helps you lose weight but also forces you to eat a healthy diet that increases your energy, improves your sleep, and makes you feel better overall. Even if we eat more food in the short term, this can affect our ability to lose weight.
Here we have compiled a list of everything you need to know about starting a portion control diet, from scientifically based benefits to the advice of a certified dietitian. We have also reviewed some of the top products on the market so you can find the portion that suits your needs.
What is portion control?
Portion control is one of the biggest nutrition hacks that I have found for sticking to a healthy lifestyle, losing weight, and then maintaining an ideal weight. Portion control is a practical type of diet that can help you lose weight only by eating healthier. Rather than counting calories or avoiding certain macronutrients altogether, this method focuses on learning to find and stick to fit portion sizes for your food.
Although the USDA does not set rigid rules for portion sizes, it does provide general guidelines that can be adapted to specific goals.
If you stick with it, it will soon come naturally, and one of the easiest ways to eat healthier is not to put yourself at risk of weight cycling. And if you want to try this weight loss approach, portion control can also help with long-term weight loss ideas.
If you decide to use a portion plate to curb your appetite, eat less, and lose weight, you may find that it’s easier than you think. You can serve a meal that you eat, but you can really help change your behavior and keep it simple, manageable, and non-stressful.
Using a portion control plate with each meal will help you limit your diet to just the amount of food you eat to optimize your health. This gives you the optimal portion size to help you lose weight in a controlled and long-term sustainable way. The right portion of food in each food group can help control your blood sugar levels and pressure.
When serving hot food, fill your portioning plate to the brim before counting calories, and refill it after eating.
We rely heavily on portion control, which means that we measure and weigh our food so much that we forget to get used to what portion size actually looks like.
Why is portion control so important?
A complete portion control system can help you eat healthier, reduce your portions, and lose weight with a simple system that doesn’t need to count calories or weigh foods. Apart from controlling blood sugar, it has also been shown to be effective in weight loss through a study with one serving – the control plate.
Our body requires a certain amount of calories to function and survive each day. Those calories are determined by age, weight, and daily activity level of an individual. An average woman requires approx 2000 calories per day to maintain her weight and 1500 calories per day to lose one pound of weight per week. While an average man requires approx 2500 calories per day to maintain his weight and 2000 calories to lose one pound per week.
If you are eating more calories than your body needs then your body will store those extra calories as fats. The more calories you consume more is the fat stored. So to reduce those extra calories, we use portion control to make sure we are eating what our body actually needs.
How to portion control can help you lose your weight?
By portioning out food and controlling the amounts of food, we can surely control over how much of our food will be stored as fat. And when we eat a diet that has fewer calories than the body requirement, our body uses stored fat for energy and it leads to weight loss.
The more stored fat is burnt, the more weight is lost. This is why we will make sure that we maintain a healthy and balanced diet while we utilize portion control.
It comes with 7 colored food containers – coded, labeled, and precisely measured for the perfect portion of food. Simply fill the colored and tagged boxes with the right foods, follow a comprehensive portion control system that includes instructions, and controlling your part, and weight becomes incredibly easy. It includes color-coded meal plans, a weight loss plan, and a healthy eating plan, all included in an easy-to-use, convenient and convenient package.
If you are trying to lose weight, Giancoli recommends making a list of foods you can eat at least once a day for the rest of your life. It is essential to align the weight target with the ability of the body to eat and not with the size of the food you eat. If you are struggling with losing weight and are looking for an easy way to eat healthily and lose weight without being always hungry, look no further.
How to Portion Control- Tips
Don’t worry at all. Here I will not suggest you eat oats or something like that. In fact, I will recommend you to eat that makes you feel full and satisfied.
If you wish to lose weight or keep losing weight and become healthier overall, paying attention to portion control can improve your physical well-being – your well-being.
I stopped by today to share a few personal things about my goals. I’m not the only one. Hoping that you will share these few things with me to hopefully start the conversation that so many of us are struggling with, But I hope this will help those affected.
Here are some of the portion control tips that will definitely help you.
1) Read all nutrition labels:
You must understand and know what is in your food. It is very important to read the levels to understand serving sizes. We use labels to understand how much of that food we should be eating. It is first important to consider your daily needs.
Serving size is the recommended amount of a specific type of food. It is the recommended amount for a day and not for a meal. The serving size is what you will read on a nutrition label at the top for that product.
2) Measure your food:
There are various ways to understand serving sizes so we can have a better idea of what we are eating. You can use a kitchen scale, measuring cups, or meal prep containers to portion control your meal.
3) Meal prep
It is a great way to help prepare you to succeed in your health goals. It helps to prep and cook balanced and healthy meals and full control over food portion sizes.
Portion size is the actual amount of food you eat in one sitting. We need to understand serving sizes of our food and eat what our bodies require using portion control to lose weight and be healthy. It is important to remember your nutritional needs are different and then you plan your diet.
Factors that can affect your daily calorie intake:
i) level of physical activity to burn calories.
vii) muscle mass
viii) hormonal imbalances
4) Calculate your macros:
It is important to get a good understanding of what your body needs. This will make you take advantage of portion control and help you lose weight. It requires patience and learning.
All food is broken into carbohydrates, proteins, and fats. The combination of these three is called macros that makeup and named as calories. Our body needs calories for energy purposes. But eating too many calories and not burning them leads to weight gain.
I recommend using the IIFYM (If It Fits Your Macros) calculator which helps you take activity level, goals, and many other factors into account. It is very quick to calculate and will provide you with how many calories you should take per day.
5) Fill up on veggies:
Veggies and greens are always the best ideas. They not only add valuable nutrients but also allows you to better portion out your carbs and proteins.
6) Eat slowly and properly:
It can be difficult at first but try to slow down your eating. The longer you take to eat, the more full you will feel before you finish the food. It will help you to eat what your body needs and not overeat.
Multitasking is not good for portion control so try mindful eating. Let’s assume that your body takes 20 minutes to feel full but you finished your food in 5 minutes then you will eat more than what you need. And this leads to over-eating and not getting satisfied from the meal that is actually enough to make you feel full.
You should chew each bite for at least 15-20 times. Don’t shovel food in your mouth and try to take small bites of the food. Start eating at the table and focus on your meal without watching TV, laptop, or mobile phones. Don’t overeat if the food you are eating is your favorite one. Remember when you are full and satisfied and stop there. Save the extra food for later if necessary.
7) Drink more water:
Drinking a glass of water before the meal helps because you will be less tempted to eat a big portion size. Drinking more water makes you feel hydrated and you will be less hungry.
8) Eat after every 3 hours
This doesn’t mean that you will eat anything. Eat less at a time but eat something like fruits or juice every 3 hours.
Should you keep a food journal?
Another great idea for those who just started learning how to portion control is to keep a food journal. A food journal is a great way to manage food portion sizes based on individual needs.
You can choose to either keep track of using an app or in a diary. The idea is to track everything you eat including portion sizes each day. This will help provide you with a baseline for how much you are currently eating and to keep track of your goals each day.
While I do believe tracking your meals is a fantastic way in starting to better understand why you may or may not be losing weight.
I recommend limiting the amount of time you keep a diary. Over time you will be able to understand portions on your own which is ideal to avoid becoming obsessed with every single calorie in your diary. Once you start tracking your food for about a month, you will have a pretty good understanding of what portions you should be eating.
How to cut down portions without feeling hungry?
If you are thinking that eating smaller portions will make you feel hungry all the time then don’t worry at all. I think everyone’s on that diet where you felt like you were starving from meal to meal.
This can cause unneeded stress and is exactly what should be avoided. If you want portion control to be successful, then go slowly to complete the full track just like a marathon and not like a sprint.
i) Overload on veggies and greens
ii) Drink water as much as possible
iii) Make sure you are eating the right macros
iv) Eat after every 3 hours
Adopt Portion Control as a Lifestyle and not just as a diet!
Controlling portions is equal to controlling your emotions. Acknowledge your cravings but do not give in to them. When you practice this, you will see a difference in your ability to make decisions and solve problems. You will experience less emotional outbursts and start being calm and productive.
I think it is best to remember that portion control is an active choice. It is an investment in your healthy lifestyle and overall wellness journey. Portion control helps you lose weight. It is a part of the process of controlling what foods you are eating with clean eating. Hopefully, you will find how good it feels to be in control of your food and aware of what, how much, and when you are eating. Mindful eating and informed choices are the power of portion control.
If you face any difficulty or have any doubts then just get in touch with me or leave a comment below. I will help you out with every diet-related issues. I am pretty much sure that you will notice the long term and positive effects along the way!