Portion control is probably the last thing on your mind when you sit down to have a meal but if you’re looking to lose weight it has to be constantly on your mind. Eating the right foods is just not enough if you want to achieve your weight loss goals. If you’ve never focused on portion control before you must first determine what the correct serving size is. There are a number of guides available and you will be surprised to find out that restaurants and other food retailers rarely adhere to these recommendations.
It is important for people, whether they are on a diet or not, to know how much food that they are eating and how much calories they are consuming with each portion. Below are ten tips for controlling your portions.
1. Measure your food and drink. There are many kitchen tools that can be used to measure your portions to keep in line. Measuring cups, scales and spoons are all examples of tools you can use.
2. Estimate using comparisons. Once you get familiar with what serving sizes look like you can compare them with familiar objects so that you will not need to measure every time you eat. For instance your serving size of meat should look like a deck of cards.
3. Portion control dishware. Another way to restrict your portions is to use specific dishware that holds the amount of food that you should be eating. There are specially made portion control dishes that you can purchase as well.
4. Shun family style eating. Sure you can sit down to eat with your family but in order to avoid second servings dish out your meal from the pot directly to the plate that you’ll be eating in.
5. Preplan your servings. Whenever you purchase or prepare food in bulk quantities separate them in single servings so that you can reach for a single serving whenever you need it.
6. Measure your high calorie liquids. Don’t overlook the amount of milk that you pour into your coffee. Measure this beforehand so that you don’t add too much. The same applies to the amount of oil that you use for frying or pouring over your salad.
7. Be mindful of serving sizes when eating out. Almost every food retailer serves portions that are 3-7 times a single serving. Order smaller sizes or offer to share the meal with a friend or two.
Control your portion sizes and you’ll lose weight much faster. If you load up on vegetables before or during your meal you can add bulk to your meal without the extra calories. Pay attention to your body signals. If you’re full there is no need to continue eating what’s on your plate.