How to on Portion Control to Lose Weight

Portion control is an effective way to lose weight because when you Monitor your portion sizes, you decrease the amount of food that you eat.

A study published in Obesity Research found that portion control produced more weight loss in a pool of obese subjects than reduced fat intake, increased fruit and vegetable consumption, and increased exercise.

It’s not just obese men and women who can benefit from eating smaller portions. Most of us, regardless of our size, eat more food than our grandparents did.

In fact, research suggests that the average American male eats seven percent more calories per day now than he did in 1980, while the average American woman consumes 17 percent more calories daily.

American waistlines are growing due to inactivity and increased food consumption at home and at restaurants. Part of the problem is "portion distortion" — we don't know what a standard serving size is.

Studies show that one of major reasons we gain weight is due to meal portions.

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!

The crucial thing to realize as you attempt to manage your weight is that your weight is a direct function of the number of calories that you ingest through food and drink as compared with the number of calories that you burn off.

Tips To help Reduce your Portion Sizes:

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. 

Tools to Help you Manage your Portions:

Try: Meal Portion Control tools. Shop Now For: Meal Portion Control Tool. Meal Measure helps you manage your weight, one portion at a time. It is easy to use and measures your food right on your plate. Meal Measure fits most dinner plates. The cavities of the Meal Measure are labeled vegetable or fruit, starch, and protein. Each Meal measure cavity is one cup at the top with a one-half cup line inside. The protein portion is equal to the size of a deck of cards. Meal Measure follows the USDA My Pyramid serving sizes and is top-rack dishwasher safe.