To lose weight, many people choose fairly healthy foods, but because they eat too large portions, they still consume more calories than necessary. On the contrary, some people only need to change the way they divide their portions, balance the food groups on their plate, and have successfully lost weight without having to force themselves into a strict diet.
Portion control is a way to help you adjust the amount of food to match your body’s energy needs. From there, you can create a natural calorie deficit for sustainable weight loss.
What is portion control?
A serving size is the amount of food you consume at one time. This concept is different from the “serving size” on the food label, which is just a suggested amount for one serving. Portion control means that you proactively decide how much to eat to be full, instead of eating according to habit, emotion or being “led” by the size of the plate, bowl, cup.
Each person has different calorie needs, depending on age, gender, height, weight, and activity level. Therefore, food portions do not have a standard, but need to be adjusted according to each person’s individual goals.
Effective Portion Control Strategies
1. Choose a Smaller Plate
A simple way to control portion sizes is to use a smaller plate. Research shows that using smaller plates, knives, forks, glasses, and other eating utensils can help reduce food intake. Researchers also suggest that eliminating large portions from the diet can reduce calorie intake by up to 29% in adults in the United States.
2. Use the Plate as a Portion Guide
One simple but very effective way to control portion sizes and reduce calorie intake is to apply the “balanced plate” method.
Start with a plate that is about 9 inches in diameter, then arrange your food in a reasonable proportion. Here’s a tip:
- Half your plate should be filled with non-starchy vegetables like broccoli, Brussels sprouts, or cauliflower to add fiber and vitamins without adding too many calories.
- A quarter of your plate should be a lean protein source like chicken, beans, or hummus, which helps maintain muscle and keeps you feeling full longer.
- The remaining quarter should be a whole grain like brown rice or whole-wheat pasta, which provides steady energy and is good for digestion.
This arrangement is easy to follow, and it creates healthy eating habits that support sustainable weight control.
3. Understand serving sizes
A serving size is different from the size you see printed on a nutrition facts label. A serving size can be measured in cups, grams, ounces, or pieces.
Note that this number may be more or less than the serving size you choose. Check the nutrition label or restaurant menu to find the right portion for your weight-loss goals.
4. Use Your Hands to Measure
Use easy-to-remember, easy-to-understand visual cues to help you figure out how much food you’re eating.
You can even use your hands to measure your portion size:
- Carbohydrates: A round handful
- Dried fruits and nuts: A small handful
- Fruits and vegetables: A fistful
- Meat or poultry: A piece the size of your palm
5. Use contrasting colored dinnerware
The color of your plate can affect how much you eat. Some evidence suggests that using a plate that contrasts with the food you’re eating for dinner, such as pasta with red sauce on a white plate, can help you eat less.
If you want to eat more of one dish, you can use the same colored plate.
For example, try eating more greens on a large green plate or bowl. 6. Start with a glass of water
Drink 16 ounces of water before you eat. Filling your stomach with water will naturally make you less likely to overeat.
Some symptoms of dehydration can actually be the cause of your hunger. Drink water when you feel hungry. Thirst is often confused with hunger, so sipping water before eating can help reduce hunger.
6. Eat soup before a meal
Before you start your main meal, try a small bowl of soup. It may seem like you’re “eating more,” but soup actually helps you feel full faster and eat less later. When your stomach is filled with water and vegetables, your appetite will be less, making it easier to control your portion sizes.
Soups that are a little thick or creamy tend to feel warm and full, while vegetable soups with clear broths are light and still contain fiber. This is a small but effective habit that helps balance meals and limits overeating without forcing yourself.
7. Drink from a tall glass
You can have alcohol or soft drinks with your meal, but limit yourself to one glass and sip slowly. Research has found that people drink more slowly and less from glasses with straight sides, compared to glasses with slanted sides.
The American Heart Association (AHA) recommends limiting your consumption of sugary drinks. Just one 12-ounce can of regular soda contains 10 teaspoons of sugar, which is 4 teaspoons more than the recommended daily intake for women or 1 teaspoon for men.
8. Skip the canned or bagged food
You may not be aware of how much you’re eating when you’re sitting at the table with a bag of chips. Research shows that people who eat snacks from smaller containers eat less than those who eat from larger containers.
You may not know the portion size when you eat from a large package. The smaller container will give you a visual cue that you’ve finished your meal. You can apply this principle to snacks, too. Divide your food into smaller containers first if you buy a bag of pretzels or a multi-serving box of nuts.
9. Eat more fiber
Eating more fiber is an easy way to cut calories while still feeling full. You can add veggies to your sandwich, mix greens into pasta or stir-fry, or swap meat for mushrooms for a lighter, more delicious meal. Even breakfast can be high in fiber with a few slices of apple in your bowl of oatmeal. Opting for whole-wheat bread instead of regular bread can also help you stuff in more veggies, which is both delicious and good for your weight.
10. Eat slowly
Eating slowly not only helps you savor the flavors better, but it also gives your body time to recognize when you’re full, so you naturally eat less. You can create a relaxing atmosphere by playing some soft music, chewing each bite thoroughly, putting down your fork between bites, and sipping water to stretch out your meal. Occasionally, choose foods that require peeling, such as oranges, pistachios, or edamame, as the slow process also helps you control your eating speed.
11. Limit distractions during meals
Turn off the TV, stop working, and put away your smartphone when you eat. Research has shown that people consume more calories when they use their phones during meals.
Consider avoiding work breaks if possible. Some evidence suggests that people feel less full if they eat while working on their computers.
12. Keep a food diary
Keeping a food diary can be helpful in helping you control yourself. You can record your food intake in a diary, a note-taking app on your phone, or an app designed to track your calorie intake.
