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.