Cutting Down Portion Size


When it comes to los­ing weight or avoid­ing seri­ous med­ical con­di­tions like dia­betes or heart dis­ease, mon­i­tor­ing what you eat doesn’t quite cut it. You also need to track how much you eat, and that means watch­ing your por­tion sizes.

Over the years, por­tion sizes have bal­looned, and we’ve lost track of how much food we’re actu­ally ingest­ing. The result is not only that we’re get­ting more obese, but we also don’t even really know how much food we actu­ally need any­more. On top of that, more of us are eat­ing in front of the TV or the com­puter, los­ing track of how much we’re eat­ing. It all adds up to bulging waist­lines and declin­ing health.

If you’re attempt­ing to lose unwanted pounds or work­ing on get­ting healthy for life, con­trol­ling your por­tion sizes is a must. Here are ten tips that can assist you in less­en­ing your food intake and help you reach your health goals:

  1. Drink water before you sit down to eat. This will help you feeler fuller and you won’t eat so much. And eat slowly, as it can take as long as 20 min­utes for your brain to real­ize you’re full.
  2. Use smaller plates. Mother always told you to fill your plate and make sure eat every­thing on it. If you use a smaller plate, you can fill your plate up and still eat less.
  3. Don’t eat out of the pack­age. This makes it a lit­tle dif­fi­cult to judge how much you’ve eaten and you’re much more likely to eat too much. Instead, pour a few chips, cook­ies, or crack­ers (or what­ever) into a bowl and put the bag away.
  4. No mind­less zom­bie snack­ing. Don’t eat in front of the TV or the com­puter or any­where else where you’re dis­tracted from the duty of eat­ing. If you do, you can eat way too much and not even real­ize it.
  5. Limit your choices. When you have a lot of tempt­ing options, you’re likely to sam­ple every­thing and really over­stuff your­self. If you limit the num­ber of choices you have, you can still have a lit­tle vari­ety with­out hav­ing to try every­thing and overeating.
  6. Pack left­overs in single-serving con­tain­ers. Putting all your left­overs in one big con­tainer can cause you overeat out of the desire to not waste food. That worry goes out the win­dow when left­overs are already pre-portioned.
  7. Serve your food away from the table. Sit­ting your food on the table while you eat makes it eas­ier to go for sec­onds. Or thirds.
  8. When eat­ing out, get the reg­u­lar size burger instead of the large or dou­ble burger. Don’t super-size your fries and get a small drink or drink water. You can even pack half your meal up and eat it for lunch the next day.
  9. Don’t skip meals. You’re more likely to really gorge your­self when you’re starving.
  10. Know the dif­fer­ence between serv­ing size and por­tion size. If a pack­age of cook­ies con­tains two serv­ings and you eat the whole thing, that means you’re get­ting twice as much fat and sugar as the infor­ma­tion on the pack­age says.
  11. Plan out what to eat. If you know what you’re going to be eat­ing ahead of time, there’s less chance of aim­less chomp­ing. Include snacks in your plan, and then stick to it.