Portion Control Made Easy

Tips to Reduce Food Intake

Mar 2, 2009 Wei Yin Wong

Food portions must be managed properly to control the amount of food consumed. Learn easy food portion control methods for successful weight loss.

How much one eats is just as important as what kind of food one eats in the quest to lose weight. A study published by the American Journal of Clinical Nutrition found that women who reduced their food portions by 25% managed to cut down 250 calories a day, amounts that could help them shed half a pound a week!

Here are some easy ways to exercise portion control.

Know Recommended Serving Sizes

Dieters can continue to enjoy a couple of their favorite foods. The trick is to stick closely to the recommended serving sizes of their favorites. Serving sizes may be a little confusing. The EatRight website has provided some easy comparisons to visualize serving sizes. For instance, one cup of pasta is the size of a tennis ball, three ounces of meat is the size of a deck of cards and a potato serving should be no bigger than a computer mouse. Those who’ve got a good sense of serving sizes can compare them to the amount they eat and make the necessary adjustments.

Keep Food Out of Sight

People with weight issues often can’t resist the sight of delicious food. So keep food out of sight or stay away from food. At home, don’t buy unhealthy junk foods. If for some reason they have to be there, put them in colored jars instead of see-through containers. Put them in a kitchen cabinet instead of an open shelf. In the fridge, place tempting foods on the lower racks. Reserve racks on the eye level for healthy foods and snacks only. At parties or office functions, move around instead of hovering around the buffet table.

Downsize Dishes

Overeaters tend to use “super size” dishes and have no idea what normal portions are like. To eat less, use smaller plates, bowls and spoons. The temptation to fill up all the space of a big platter with more food is eliminated. Drinking from tall, slim glasses instead of short, wide ones helps too. Try eating pre-portioned, single-serve and healthy frozen meals. If possible, buy food items in smaller packages. Alternatively, repackage them into single-serve zip lock bags.

Food Portion Control while not at Home

When eating out or attending parties, practice food portion control as well. For instance, at the restaurant, ask for the entrée size instead of the main meal size or pick something from the kids’ menu. If smaller food portions are not available, divide the food into half when it is served. Eat only what is supposed to be eaten. Leave the rest untouched. Alternatively, make it inedible by pouring lots of salt and pepper over it! Try to limit alcohol too as it is high in calories, boosts appetite and weakens the will power!

Reducing food portions means eating less. And this will directly contribute to weight loss. Exercise portion control by knowing the recommended serving sizes of foods, keeping food out of sight, downsizing dishes and continuing food portion control while not at home.

Those who find this article useful may also like to read Eating Less, Keeping Track of Weight Loss and Losing Weight Permanently.

References:

Mayo Clinic Website – Getting a Handle on Meal Portion

Alicia Potter. “Cure Portion Distortion ” in Health magazine, October 2008

The copyright of the article Portion Control Made Easy in Weight Loss is owned by Wei Yin Wong. Permission to republish Portion Control Made Easy in print or online must be granted by the author in writing.

Food Portion Control for Weight Loss