Portion Control: How to Regulate Food Portion Sizes and Understand When It's Enough
Sometimes I suffer with portion control….Are you struggling with portion control? Do you find yourself eating too much, even when you're not hungry? Understanding how to regulate food portion sizes is essential for maintaining a healthy diet and achieving your weight loss goals. In this post, we'll discuss some tips and strategies for controlling your portion sizes and understanding when it's enough.
- Use Smaller Plates
One of the easiest ways to control your portion sizes is to use smaller plates. Studies have shown that using smaller plates can help you eat less, without feeling deprived or hungry. By using a smaller plate, you'll be able to fill it up with the same amount of food, but the portion size will look larger and more satisfying.
- Measure Your Food
Another effective strategy for controlling portion sizes is to measure your food. Use measuring cups, spoons, or a food scale to portion out your meals and snacks. This will help you avoid overeating and ensure that you're eating the appropriate serving size.
- Pay Attention to Hunger Cues
Learning to listen to your body's hunger cues is an essential part of controlling your portion sizes. Eat when you're hungry, and stop eating when you're full. It's important to eat slowly and mindfully, allowing yourself to enjoy the taste and texture of your food. Eating too quickly can lead to overeating and a feeling of discomfort.
- Practice Mindful Eating
Mindful eating is the practice of paying attention to the present moment while eating. This means being fully present and engaged in the act of eating, without distractions such as TV or your phone. When you're mindful while eating, you'll be able to tune into your hunger cues and recognize when you're full.
- Use the Hand Method
Another helpful strategy for controlling portion sizes is to use the hand method. This method uses your hand as a guide for measuring portion sizes. For example, a serving of protein (such as chicken or fish) should be about the size of your palm. A serving of carbohydrates (such as rice or pasta) should be about the size of your fist. And a serving of vegetables should be about the size of your cupped hand.
- Don't Eat Straight From the Package
Eating straight from the package can make it difficult to control your portion sizes. Instead, portion out your food onto a plate or into a bowl. This will help you visualize the amount of food you're eating and avoid overeating.
- Stop Eating Before You're Full
It’s important to stop eating before you're full. This can take some practice, but it's essential for controlling your portion sizes and avoiding overeating. Remember that it takes about 20 minutes for your brain to register that you're full, so take your time and eat slowly.
Regulating food portion sizes is essential for maintaining a healthy diet and achieving your weight loss goals. By using smaller plates, measuring your food, paying attention to hunger cues, practicing mindful eating, using the hand method, avoiding eating straight from the package, and stopping eating before you're full, you'll be able to control your portion sizes and enjoy a healthy, satisfying diet.
And if you need more personalized help with your diet and exercise routine, click here to contact me, Donna, exercise physiologist/ nutrition counselor at Gymnanigans. Together, we can create a plan that works for you.