There are scores of fad diet out there that will help you lose weight. One thing that is common in all of them is that they all recommend adding portion control into their regular diet.
The only way you lose weight is when you consume lesser calories than you burn. That means controlling the amount of food you consume is crucial to losing weight. In fact by regulating the amount of calories you consume by means of portion control, you can easily lose your weight and still enjoy many foods you love.
Portion control doesn’t mean that you should starve yourself. Instead it’s about keeping your portions within reasonable level so you don’t over indulge. The first step to successful portion control starts by learning the correct serving size. It’s about becoming aware of how much food you actually consume and how much calories are there in that serving. You can learn portion control with little practice and it will help you successfully maintain proper weight.
Here are few simple tips to keep your portion a healthy size:
Measure accurately – To measure accurately, start using measuring cups, teaspoon, tablespoon or food scale.
Learn to estimate serving size – You can arrive at food portion size by estimating serving size in comparison to known objects. Here are some quick ways to arrive at rough estimate of serving sizes:
- 1 cup is the size of a tennis ball
- ½ cup is the size of two ice cream scoop
- 1 ounce of cheese is about the size of a domino
Drink a glass of water before a meal
Drink a large glass of water (16 ounces) before you eat. This will fill your belly with water and you will be less likely to overeat. Moreover since it is easy to misunderstand thirst for hunger, sipping some water before you eat will eliminate your hunger altogether. You can consider buying water bottle with storage space that will not only serve the purpose to store water but also provide storage space to conveniently store pills etc.
Use veggies as fillers – One of the easiest ways to cut your calories are to bulk up your meals with veggies. For example you can use spinach as a sandwich topper.
Don’t eat from the bag or box – Never sit down with a large bag of chips, because you are never really sure how much you are eating. A researcher from Cornell University found that people tend to eat 50% more chips when they are given no visual cues as to how large a portion size should be.