5 Portion Control Tips
Portion control is one of the most important things regardless of if you are trying to lose weight or just maintain.
Did you know that in the last 20 years, restaurants in America have doubled and sometimes TRIPLED the size of their serving plates! 🤯
It doesn't help that research shows people will often eat all of what they are served which can lead to overeating and overindulging. 🍽
Here are some tips to help you control your portion size at home and when you go out. 1. Pick a SMALLER Plate! As mentioned above, plate sizes in America have doubled and in some cases TRIPPED over the last 20 years. When you have a smaller plate, you will have less food on it and in front of you on the dinner table.
2. Use Your Hand! Your hand can be used as a quick way to gauge out a portion size. For example 1 palm size of protein/meat for women and 2 palm size for men or 1 fist size of veggies for women and 2 fist sizes for men.
3. Drink a glass of Water! Fill up on water about 30 minutes before dinner, not only will it help to keep you hydrated but it will make you feel less hungry.
4. Slow Down! When you slow down and take your time during dinner (or at any meal) you are less likely to overeat. It takes your brain 20 MIN to actual realize you are full! Just image how many unnecessary calories you can eat in 20 min.
5. Don't eat from the Bag!
When it comes to chips and cookies and even delicousness like ice cream we sometimes find ourselves eating right from the bag, completely unaware of how many calories are in a portion or what the portion size even is. People will eat 129% more candies when eating from a large container compared to a small one.