Reducing portion size sounds simple, but in practice it is not easy. Daily eating habits, the mentality of “eating everything” or the temptation of delicious food make it difficult for many people to control the amount of food they consume. That is why you need small, easy-to-apply strategies to gradually adjust your habits without creating a feeling of pressure or deprivation.
Losing weight does not necessarily mean starving or excessively abstaining. In fact, just by adjusting your food portions appropriately, you can control your calorie intake, support weight loss while still comfortably enjoying your favorite dishes. This is a method that is both effective and sustainable, helping to form long-term healthy eating habits.
Why is portion control important?
Food portions directly determine the amount of calories your body absorbs each day. When you eat more than you need, excess calories will be stored as fat, causing weight gain. On the contrary, reducing your portion size means cutting calories in a subtle way, without completely changing your diet. This not only helps you lose weight naturally but also maintains a sense of balance, without falling into a state of cravings or exhaustion.
How to apply effective portion reduction
Here are 7 ways to help you implement portion reduction gently but effectively:
1. Understand reasonable portion sizes
Start by clearly visualizing the recommended portion size. For example, a portion of lean meat (chicken breast, salmon, lean beef) should be only the size of a deck of cards. A portion of white rice or potatoes should be the size of your fist, equivalent to about half a cup of rice. Green vegetables, on the other hand, you can eat more comfortably, a portion of vegetables should take up about 2 palms. When applying this rule, your meal will be more balanced without being redundant.
2. Use smaller plates
Plate size greatly affects the perception of portion size. If you usually use a large plate, you will tend to pick up more food to fill up. Try switching to a small 20cm plate instead of a 25cm one, you will be surprised to find that you eat less but still feel “full”. For example, a portion of rice and stir-fried chicken with vegetables on a small plate will look more full than on a large plate, even though the amount of food is actually less.
3. Read food labels carefully
When eating packaged snacks such as biscuits, cereals, or chocolate, you often think that you are only eating “a little”. But in reality, a small package of snacks can contain 3–4 servings. For example, a 100g package of roasted almonds says on the nutrition label that 1 serving is 25g (equivalent to 20 nuts). If you eat the whole package, you will have accidentally consumed 4 times the recommended amount of calories. So reading the label will help you be more aware of how much you are actually eating.
4. Eat slowly and pay attention to feeling full
Get into the habit of chewing thoroughly and putting your chopsticks down between bites. For example, with a bowl of pho, instead of eating it all at once, you can eat slowly, chew each piece of meat thoroughly, and enjoy the broth. After just 15–20 minutes, you will feel naturally full and can eat less than when you “eat in a hurry”.
5. Avoid eating directly from the packaging
Mindless eating happens very often, especially with snacks or nuts. If you hold a whole bag of potato chips to eat while watching a movie, it is very difficult to stop. Instead, pour about 10–15 chips into a small bowl and put the rest away. For example, you can still enjoy the crunchy taste of the snack but only stop at about 150 calories instead of accidentally consuming 500 calories.
6. Prioritize quality over quantity
When reducing portion sizes, choosing the right foods becomes even more important. For example, a small bowl of brown rice with grilled salmon and a vegetable salad will keep you fuller for longer than a large bowl of white rice with fried meat. Foods rich in protein, fiber and healthy fats help prolong the feeling of fullness, limiting your need to eat more.
7. Listen to your body’s signals
A simple tip is to use a “hunger-fullness scale” from 1 to 10. If your hunger level is only 4-5, choose a snack like a banana or a box of yogurt instead of sitting down to eat a main meal. Conversely, when you reach a fullness level of 7-8, stop even if there is still food on the plate. This helps the body adjust its natural balance instead of eating out of habit.
In short, you can eat less but not to deprive yourself. Reducing your portion size does not mean completely eliminating your favorite foods. With small but effective tips, you can reduce excess calories while maintaining comfort and satisfaction during meals. This is the key to making your weight loss journey sustainable, maintaining your health and a long-term balanced figure.
