How To Lose Weight With Portion Control

It's not just about what you eat; it's about how much.

No matter how you spin it, there are only two proven ways to lose weight naturally: diet and exercise. When it comes to diet, you can move the number on the scale by tackling it from two angles: eating healthier and eating less. Today we’re talking portion control.

Portion control doesn’t mean restricting yourself to depressingly tiny bites of food. It does mean eating only as much as you need to feel full and stopping before you overdo it. It’s also important to understand what a proper serving size actually looks like. Americans are notorious for their “supersize me” portions!

A number of scientific studies have found that when people are provided with more food, they eat it. On the converse, when they’re given pre-portioned meals over an extended period of time, they lose more weight than those who eat freely. Use these 5 portion control tips to lose weight the natural way, giving your body the nutrients it needs in healthy amounts.

1. Learn what a “real” portion looks like.

Portion control begins with shifting your outlook on what a “normal” serving size looks like. Since ‘one cup’ or ‘three ounces’ is tricky to visualize, we like to compare serving sizes to everyday objects.

One serving of meat or poultry = one deck of cards
One serving of fish = a checkbook
One serving of pasta or cereal = a tennis ball
One serving of fruit = a fist
One serving of veggies = an ice cream scoop
One serving of cheese = a 9-volt battery

Source: Cleveland Clinic

You can see how easy it is to eat far more than a portion, especially at a restaurant. A 12-ounce steak is actually three to four servings of red meat! For a week’s work of healthy meal ideas, try our 7-day portion control menu.

2. Use a small plate.

Smaller plates naturally lead to smaller portions. Save the dinner plates for an actual dinner party and eat off salad plates when you’re dining on an everyday basis.

3. Start smaller instead of larger.

When you’re an adult striving for a healthy weight, the old adage to ‘clean your plate’ can go out the window. Rather than filling your plate completely and finishing it all, start with less food on the plate.

When you’ve finished all the food on your plate, wait ten minutes before going back for seconds. This will give your body time to recognize whether it’s actually still hungry.

4. Fill your plate strategically.

Rather than piling food onto your plate willy-nilly, go in with a game plan. Aim to fill ½ of your plate with vegetables or salad, ¼ of your plate with lean protein, and the remaining ¼ with a healthy carb or whole grain.

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SkinnyMs.

The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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8 Comments

  1. Thanks for this article. I have a lot of trouble sticking to small portions. I portion out my food and eat it. Then I go back for seconds and thirds. My stomach does not recognize that a small portion is all I need! In my youth, I would simply eat my meal and go on to other activities. Now, as a mother, I must stay in the kitchen, cooking for others and cleaning up. It seems 75 percent of my time is in the kitchen. I appreciate your ideas for better thinking and attitudes about food.

  2. Really helpful article ☺However, just a friendly suggestion that if there was an actual picture of dishes with portions of the different foods this would be really helpful in getting a better idea of how much one should eat. I think people including myself could visualize it better. Thanks

  3. Hi…
    I am asking about the firt point
    You mean i can have all these amount at once but i cant eat any one of them more than the spicifc amount of it?
    That is mean if i decided to eat just fish i can’t eat more than a checkbook amount otherwise it will cause fat… right?

  4. I am asking about the firt point
    You mean i can have all these amount at once but i cant eat any one of them more than the spicifc amount of it?
    That is mean if i decided to eat just fish i can’t eat more than a checkbook amount otherwise it will cause fat… right? I enjoy reading through your article post, I wanted to write a little comment to support you and wish you a good continuation All the best for all your blogging efforts.

    1. Deanna, The portions mentioned are a reference if someone wants to cut back on portion sizes. Please be sure to eat a well balanced diet with whole grains, fruits and veggies, nuts, berries, and protein (either lean meats or fish, or plant based proteins), for example.

      Thank you so much for your support! 🙂

  5. Thanks a lot for the page. I’m starting with this whole idea of healthy eating and this page has given me lots of info!

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