One of the most important steps to losing weight (without getting fat again) begins with the food you eat. Controlling food portions is a fairly easy method to lose weight and maintain an ideal body weight. In addition, eating smaller meals can increase energy throughout the day. At first it can be difficult to stick to small meals, but once you get started, you can get used to it quickly!
Step
Part 1 of 5: Determining the Right Portion Size
Step 1. Read food labels
This simple trick can help you determine exactly how much food to eat in one serving. For example 15 potato chips, cup or pack.
- This information also helps determine the number of calories, fat, and carbohydrates contained in a single serving. These details can be helpful if you are following a diet program or following a certain diet.
- It's important to follow serving sizes for calorie drinks, such as juice or energy drinks, and snacks. Sometimes, the “individual” portion actually equates to 2 servings.
Step 2. Eat larger portions of fruit and vegetables
Try to eat at least 5 servings of fruits and vegetables every day. These energy-producing, low-calorie foods provide essential nutrients to your diet.
- One cup of raw vegetables and two cups of leafy greens is considered the equivalent of one serving of vegetables.
- One cup of fruit and cup of dried fruit is considered a serving of fruit.
- The amount of fruit and vegetables you need to eat each day depends on your age, gender and activity level.
Step 3. Eat smaller portions of whole grains and starches
Foods that are high in carbohydrates, such as whole grains and starches can be a healthy part of your diet. However, when compared to fruits, vegetables and lean protein, whole grains and starches contain fewer nutrients and more calories. That's why it's important to monitor portion sizes for foods like these.
- A slice of bread, 1 cup of cereal or cup of pasta, rice or barley is considered a serving. Try to eat 2-3 servings of whole grains per day.
- Always try to choose whole grains whenever possible as they are richer in fiber and nutrients than refined grains.
Part 2 of 5: Planning for Smaller Meals
Step 1. Measure the amount of food you eat
Take the amount of food you normally eat and measure it. This way, you will know exactly how much you are eating. Do you eat 150g of chicken, 1 cup of lettuce and 1 cup of rice? Calculating how big or small your daily meals are can help you figure out how to reduce those portions.
- Buy a kitchen scale or measuring cup so you can know exactly how much food you are eating. In addition, this equipment is very effective in helping you to monitor your target eating small portions in the long term.
- Carefully analyze how much you consume at each meal. Then, think about what foods you can cut back on without affecting your enjoyment of eating.
Step 2. Buy smaller cutlery
Many studies show that we tend to eat more when using a larger plate. Avoid this mistake by buying smaller plates and bowls and using smaller spoons as well.
- Use small plates like you would for starters or lettuce for mains. This plate is perfect for applying small portions.
- Try using a lettuce fork or a child's fork to help reduce the amount of food each time you put it in your mouth. This trick will make you eat more slowly and force you to chew your food without haste.
- Have a large glass of water ready to help you consume enough water during meals. This method also helps you eat smaller portions.
Step 3. Start writing a food journal
Keeping a food journal can provide specific information about your eating habits. A journal can help you keep track of the types of food you eat, portion sizes of meals and your progress over time.
- Journaling can also give you an understanding of when and at what time you are usually hungry. This information can help you plan when it's time to snack on.
- You can also pay attention to your eating habits and mood swings. Maybe most of the time you eat the right portions, but when you are stressed you eat larger portions. This information is important to help you control your portions.
- Buy a good journal that will motivate you to write. If you enjoy journaling, you can stay consistent with your main goal.
Step 4. Evaluate your hunger level
Check your condition throughout the day and evaluate your hunger level. Hunger can make you eat too much at the next schedule. It will be more difficult for you to maintain smaller portions if you are starving.
- If you start to feel hungry in the afternoon, while dinner is still a long way off, try snacking. Snacks can help hold your stomach until your next meal and prevent you from overeating.
- Choose snacks that contain protein, lean and fresh foods (fruit or vegetables). This healthy combination will keep you full longer than a high-carb snack. Examples: low-fat cheesecake and a small apple, 2 tablespoons peanut butter and celery sticks or cup hummus and carrots.
Step 5. Don't forget to have breakfast every day
Start the day with a good breakfast. Eating breakfast has been shown to help control your appetite throughout the day, making it easier for you to maintain small portions.
- Ideally, you eat lean protein and fruit or vegetables to get a complete menu. For example, you can have scrambled eggs with vegetables, whole oatmeal with fruit or Greek yogurt with fruit.
- You can eat breakfast at any time. However, try to eat about 1-2 hours after waking up.
Part 3 of 5: Preparing Food
Step 1. Measure your portions
Use a measuring cup or kitchen scale to measure each portion of your food. Try to eat 110-170 grams of lean protein and at least 1-2 servings of vegetables or fruit.
- After you measure the amount of food needed, save the rest. This way, you won't be tempted to add more food.
- Use containers that allow you to control the portion of the food you bring to work. This way, you can know exactly how much food to eat if you don't have a kitchen scale.
Step 2. Drink 250 ml of water
You may feel hungry, but actually you are just thirsty! Try to drink water or other sugar-free drinks (such as iced tea) just before eating. When sitting at the dinner table, you will feel full even if you only eat a little.
- To prevent this common symptom of dehydration, try drinking 2 liters of water or sugar-free fluids throughout the day. Don't forget to keep a bottle of water nearby and drink a few sips of water throughout the day!
- You can also drink flavored water, diet teas and calorie-free sports drinks. This drink can help satisfy hunger for a while before it's time to eat.
Step 3. Do moderate exercise for 15 minutes
Short aerobic exercise sessions (such as jogging or cycling) can help suppress appetite and help control portion sizes. If possible, do cardio at least 15 minutes before eating.
- Try scheduling a daily workout session at the gym right before dinner or a walk with colleagues before your lunch break.
- If you don't have time for cardio, try jumping jacks or squats. Even a little exercise can put you in a good mood for your next meal.
Step 4. Stay away from electronic devices
Turn off your phone, tablet, laptop or TV! Don't check your email or watch your favorite series while eating. Disturbed eating concentration can make you eat more portions without realizing it.
- When at home, make it a habit to eat only at the dinner table. When working in the office, make sure you turn off your computer or sign out of your email account and other work programs.
- Try to focus on the food on your plate. Eat mindfully and enjoy all aspects of your meal. That way, you will feel more satisfied after you finish eating.
Step 5. Eat low-calorie foods first
Before starting to eat, consume a serving of low-calorie foods such as vegetables or vegetable soup. This can help reduce hunger. In addition, filling your stomach with low-calorie foods allows you to control your portions.
- Store raw and clean cut vegetables in the refrigerator. Keep a small portion for yourself when cooking or preparing a meal.
- Enjoy a low-calorie vegetable broth or soup. A delicious hot bowl of soup will help soothe your hunger and control portions as you eat.
Part 4 of 5: Finishing the Meal
Step 1. Set a time to eat
It takes at least 20 minutes to finish a meal and it takes the same amount of time for the brain to signal that the stomach is full. If you eat faster than that, chances are you're eating more than you need to feel full.
- Set a timer or stopwatch for 20 minutes so you can monitor the duration of your meal.
- Get into the habit of putting down your spoon/fork after you eat food, take a sip of water or talk to friends or family while enjoying your meal.
- Take a deep breath and try to concentrate before eating. Stress and a busy schedule can make you eat in a hurry. Take time to enjoy your meal.
Step 2. Stop eating before you get too full
Understanding the difference between fullness and satiety is very important. The right small portion will give you the right feeling of fullness.
- Being full usually means you don't feel hungry anymore. You'll also feel like you don't have the appetite to eat anymore or you'll start to feel your stomach stretch a little.
- Another way to assess satiety is to think of the stomach as a fuel tank. Try to "fill" your stomach to 70% full, not 100%.
Step 3. Eat more vegetables
Sometimes it's hard to stick to smaller meals. If you still feel like eating, try eating vegetables. Vegetables are low in calories and high in nutrients, such as fiber and vitamins. Adding a few servings of vegetables will not ruin your diet program.
- Prepare a serving of lettuce to accompany your meal if necessary. Lettuce is a light dish and can help you feel fuller.
- Double the portion of vegetables. Instead of eating starch (like rice or potatoes) and vegetables, cook two different vegetable recipes! Again, you don't have to worry about double serving for low-calorie foods.
- Add more vegetables to the recipe. If you are cooking pasta or stir-fry, double the number of vegetables in the recipe. It's okay to take larger portions if the majority of the meal consists of vegetables.
Part 5 of 5: Portion Control When Dining at a Restaurant
Step 1. Print or purchase a food portion guide
Most people will find it difficult to remove a measuring cup or kitchen scale when in a fancy restaurant. To be able to control your portions, bring a practical guide that you can get on the internet, such as WebMD.
- Keep a copy of the guide in your wallet or purse. Take out the guide once the dish is served and compare what's on the table with the correct portion size list
- Divide the food on the plate into two parts: “proper portions” and “leftovers”. Ask if you can wrap the leftovers right away so you're not tempted to eat them.
Step 2. Choose your meal before leaving
Do a little research before you go to a restaurant. Knowing the menu on offer before ordering can help you avoid temptation and stick to a commitment to eat smaller portions.
- Check the internet for menu and nutrition information if available. Choose one or two dishes that look delicious and fit your small portion principle.
- Call the restaurant and ask if you can order a half portion or a smaller portion. This step helps you know whether or not you should take the leftovers home.
Step 3. Leave the food on the plate
Leaving a small amount of food on the plate can be a good habit. The portions of food served in restaurants are almost always larger than recommended. Be prepared to leave food behind or take it home.
- When eating out, ask the waiter to wrap a quarter or even half of the food before serving it to the table. You'll have delicious leftovers to enjoy the next day.
- Ask the waiter if you can order half portions or small portions if you find it difficult to leave food on your plate.
- Share the main course with friends or family members. This can be another great solution if you're having trouble keeping yourself from eating the whole meal. If you share food, the portion of the meal can be automatically controlled!
Step 4. Order an appetizer as a main course
This can be an effective way to manage portion sizes. Appetizers are usually less expensive (and cheaper!) than main courses. In addition, you avoid the risk of eating "more than you should" as can happen with larger main meals.
- Try meals that are served individually. Some restaurants serve food that is served individually, such as dim sum. You can order 1-2 servings so overall still maintain small portions. This tip is perfect for those who want to enjoy a variety of dishes.
- If you don't want to order appetizers, try the menu for kids. Again, the portions of children's meals are much smaller than the main meals for adults. That way, you can control portions more easily. However, keep in mind that “kids food” is served in small portions, but the options may not be very healthy.
Tips
- It will be very helpful if you change your eating habits and implement a weight loss program with a partner or group. Doing it with a partner, boyfriend, or coworker will help you stay focused and motivated.
- Wear body-fitting clothes. Tighter shirts, trousers or belts will always remind you to eat less. If your clothes feel a little cramped, you'll be physically reminded to stick to the plan you've set.
- Avoid eating directly from the lunch box or wrap. You could say it's really hard to know how much you're eating if you eat it straight from the package. Always take a small portion of the food you want to eat and save the rest.
- Dim the lights. Set the mood to enjoy small portions of food by dimming the lights. Studies show that dim lights can make you eat less.
- Try eating raw vegetables or chilled pea lettuce before eating. These foods are delicious, filling and low in calories!
- Beware of television. Many shows and commercials force you to eat pizza, hamburgers, and other low-nutrient foods that it's tempting to violate your goals.
