Whether you are looking to lose some weight or having more control over your dietary intake, exercising a portion control diet throughout the day is one of the best ways to get results. Portion control is all about being able to define the limits of the food you eat throughout the day. It also is going to be one of the effective ways to lose weight and keep it off. Use the following tips to monitor your portions.
1. Track What You Eat
It will be hard to cut back on foods and start a portion control diet if you don’t even realize what you’re eating. Set aside a week to track every single thing you eat. This means your meals, your beverages, your midnight snacks, and the stuff you mindlessly snack on at the office. You may be eating or drinking many more calories than you realize.
Once you’ve tracked your eating habits for a week, analyze them. Are you surprised by how many of your calories are coming from beverages? Do you eat more sugar than you realized? After you’ve analyzed your habits and found the problems, you can start making positive changes.
2. Drink Plenty Of Water
Your body has a hard time telling the difference between thirst and hunger. Staying hydrated will help you know when you are actually hungry, and when you aren’t. Be sure to stick to water—other beverages contain lots of calories and sugars that will slow down your progress—save the calories for food that will actually leave you feeling satisfied.
3. Avoid Eating Your Meals “Family Style”
It may be convenient to bring all the serving dishes to your dining table while you eat—but it won’t help you with portion control. Prepare your plate in the kitchen and then take it to the table by itself. You’re less likely to keep eating if there isn’t a tempting pan of lasagna right in front of your face.
4. Switch Out Your Dishes
Something simple like switching to smaller plates, bowls, and glasses can make it easier to control what you eat. Portion control plates and portion control containers are very helpful. It is tempting to fill up whatever plate you have, no matter what size it is. Choose a smaller plate, or a plate with sections designed specifically for portion control to keep your portions in check.
5. Prepare Snacks Ahead Of Time
Snacking throughout the day can help you stay energized, but only if you do it right. Instead of hitting the vending machine or mindlessly eating chips from a bag, pack healthy snacks for work. Healthy snacks are important when participating in a portion control diet.
Healthy snacks include:
- Carrot sticks
- Apple slices
- Greek yogurt and berries
- Hummus and veggies
- String Cheese
If you choose to eat something like crackers, don’t eat them straight out of the box, instead set aside a small portion and put the rest away.
All of the snacks listed are healthier than most vending machine options—a little preparation can get you through your midday slump without derailing your weight loss goals.
6. Listen to Your Stomach
It takes a few minutes for your brain to get the message that your stomach is full. Slow down when you eat meals to avoid overeating. Set your fork down between bites and sip water as you go. It will help you stop eating when you are full, not stuffed.