Portion Control

Eating Habits and Food Portions News

Losing weight is a difficult task especially in today’s society.  We are taught that bigger is better and more, more, more is good for you.  Neither is true when it comes to eating.  Controlling your eating habits and carefully monitoring your portion sizes play a large part in the success of your weight loss plan.  Portion control is probably one of the best ways of losing weight and keeping it off.  According to a study in the September 9th issue of Obesity Research, portion control is the single most effective thing one can do to achieve their weight loss goals.

Five ways to help you manage you eating and portion sizes are listed below.  Why not try just one today to see how these tips can help you succeed with your weight loss goals.


Eating and Portion Control Tips

  • Drink a glass of water before eating.  One of the side effects of dehydration is a feeling of hunger.  Try drinking an 8 oz. glass of water and waiting 20 minutes to see if you are really hungry.  If you are, then eat.
  • Use a smaller plate when eating.  This will make you think you are eating more than you really are.  You can’t fit as much on a small brunch size plate as you can on a dinner plate so you won’t eat as much.  Just don’t go back for second helpings.
  • Chew your food longer.  Try chewing each bite 20 times.  It takes your body 20 minutes to realize that it is satisfied, and if you eat too quickly, then you may have eaten too much before your body realizes it.  By chewing each bite longer, you give your body the time it needs to feel satisfied.
  • Measure your food.  What better way to know how much you are eating than to actually measure out your food.  Try it for a week or so and you will soon be able to control your portions by just looking at your food.
  • Stay away from buffets.  This is the worst way to overeat.  You inevitably want to get your money’s worth when you go to a buffet so you will eat and eat and eat.  More than likely you will continue eating even when you are stuffed.  This is not only eating more than you should in one meal; you probably eat more than you should for several meals.

Portion Control

Issue Number 2

Portion Control Resources

The Mayo Clinic has a wonderful picture slide show which gives a great deal of information on how large your serving sizes should be.  Take a look at the slide show with the following link. mayoclinic.com/health/portion-control/NU00267