Choosing the right foods for weight loss is only part of any great healthy eating plan. It’s just as important to eat the right amount of food. Even healthy foods pack on the pounds if you’re eating twice as much as recommended. These eight easy tips for controlling portion sizes will help you better manage your weight and health.
1. Don’t skip meals.
When you’re ravenous, chances are good you’ll overeat at your next meal. Eat 4-6 small meals every day, and remember to fuel up before or after a workout. Check out Quick and Easy Post-Workout Foods.
2. Use smaller or pre-portioned plates.
Serve yourself using smaller plates or bowls. Some stores and websites sell plates with portions already marked on them. Researchers found that people who used portioned plates lost more weight than those using regular plates .
3. Measure, don’t guess.
Don’t be afraid to break out those measuring spoons and cups to get a handle on how much you’re eating. It’s also smart to learn how to visually determine portion sizes by checking out our guide in Simple Ways to Cut Calories for Weight Loss.
4. Drink water with every meal.
Water helps fill your stomach without adding fat, sugar, or calories.
5. Eat slowly.
It takes time for the stomach to process how full it is, so eating slowly gives it the time needed to send “stop eating” signals to the brain. Take your time and chew each bite fully before putting another in your mouth.
6. Listen to your body.
Don’t wait until you’re so full you want to change into sweatpants. Instead, eat until you feel about 80% full—that is, your hunger is satisfied, but you’re not bursting at the seams.
7. Be smart about eating out.
Restaurant servings are notoriously big. Portion control tips for eating out include ordering from the kids’ menu or requesting a half-portion of a regular meal. Another option is to ask the server to bring half the meal to the table and put the remainder in a to-go box right away. Check out Tips for Navigating the Chinese Take-Out Menu and 5 Ways to Eat Healthy When You’re Eating Out.
8. Pack snacks into single-serve sizes.
It’s easy to consume too much when it comes to snacks. One of our favorite portion control tips is to pre-measure snacks so they’re ready to go when hunger strikes. Stock up on these 15 Grab-N-Go Snacks.
These portion control tips are so simple! Get started today for changes you’ll see and feel.
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