Portion control is one of my top tips for losing weight and living a healthy lifestyle. Poor portion control leads to overeating, which results in unwanted weight gain. If you struggle to control your portions or want help losing weight, this is the blog for you!
Here are 7 tips for controlling your portions:
1- Use smaller plates and bowls
Many of us have been trained to eat everything on our plate. This is good for preventing waste, but it is bad for portion control. This habit often leads to overeating because the size of our plates keeps getting larger and larger. My tip for combatting this is using smaller dinnerware. Filling up a smaller plate will still give us the satisfaction of clearing our plate, but can prevent overeating.
2- Eat slowly and mindfully
Do you pay attention to how fast you eat? More often than not, we eat faster than we should. Eating fast can lead to overeating. Did you know it can take your brain up to 20 minutes to realize you’re full? This leaves way too much room for overeating and poor portion control.
Try to pace yourself when you eat. Take a bite and set down your fork or spoon while you chew. Doing this will lead to better chewing and directly results in better digestion.
3- Drink a glass of water before and after eating
I know we’re all pretty familiar with the concept of drinking a glass of water before our meals. Doing this helps us eat less and feel fuller faster. It can also be beneficial to drink a glass of water after eating as well. As I mentioned in the previous tip, it can take up to 20 minutes for our brain to realize we’re full! So take a couple of minutes to drink a glass of water after your meal. If you’re still feeling hungry after 20 minutes, then allow yourself to eat more.
4- Increase your fiber intake
Fiber is great for controlling how much you eat. Fiber helps us feel fuller for longer, which means it can prevent overeating. Some foods that are satiating and high in fiber are beans, potatoes, nuts and veggies. Incorporate these into your diet and it will make controlling your portions much easier. Studies have shown that eating oatmeal for breakfast leads to eating less at lunch.
5- Have protein in every meal or snack
Protein is the most filling macronutrient. If you get enough protein in each meal and snack it is hard to overeat. Most of us should get around 25 grams of protein in each meal or snack. Start paying attention to how much protein you eat on a daily basis and what foods you tend to overeat. Odds are they don’t have enough protein.
6- Don’t eat directly from a bag or box
This tip is for my fellow snackers. Snacking can get mindless really quick. One tip I have to prevent mindless snacking and overeating is to pour out your portion into a separate bowl or plate. When it’s gone, stop and consider if you need more or if you’re full. Eating directly from the bag or box doesn’t support this type of thinking. Instead we have an endless amount at our fingertips, so we typically end up eating more than we should.
7- Track what you’re eating in an app or diary
Most people don’t realize how much they overeat on a daily basis. One of the most effective ways to track your eating habits is to use an app or diary. I recommend using the app MyFitnessPal or writing down everything you eat in your notes. This isn’t something you have to do everyday, but I recommend doing it at least once for a full day. Using this method forces you to think about what you’re eating and helps you realize what you’re putting into your body.
Controlling your portions is important not only for weight loss, but for overall health. There are many things we can do to be mindful of our portions and prevent overeating. To help increase your protein intake, and stay fuller for longer, check out our protein powder! Made with only 5 ingredients and formulated without any artificial colors or sweeteners! Leave any additional tips you have for portion control and overeating in the comments below!