Watch portion size
One of the simplest weight-loss strategies is to control portion size. Get to know the amount of food you eat. Often, we get in the habit of eating a certain amount of food to feel satisfied, not realizing that we’re usually full long before we stop eating. And if we’re served more, we’ll eat more. Studies have proven it. The more food people were given to eat, the more they ate, regardless of their feeling of satiety.
If a full plate is important to you, try using a smaller plate. Or keep portion sizes the same, but cut calories by lowering the fat in your dishes and adding more low-calorie ingredients like crunchy vegetables and leafy salads. Pay attention to the “energy density” in foods.
All foods have a specific number of calories within a given amount (volume). Foods such as desserts, candies and processed foods are high in energy density. A small volume of these foods has a large number of calories. But some foods such as fruits and vegetables have low energy density. So you can have a larger portion size with a fewer number of calories – and that can fill you up without the downside of calorie overload.
10 quick tips for portion control
- Leave a portion of what you’re served on your plate. Ask for a “to-go” container so you can have the leftovers for another meal. You can even ask for a to-go container right when your food arrives, or ask your server to split the meal before bringing it and make the other half to go.
- Don’t be fooled into thinking if you skip the bread, you’re free to have a larger portion of steak.
- Cut back wherever you can. Ask for salad dressing on the side, and use one fewer tablespoon of dressing whenever you have salad. Opt for dressings lower in fat such as a vinaigrette or vinegar and oil rather than creamy dressings like ranch.
- Make gradual changes in portion size for lasting results.
- If you want larger portions, add more fruits, vegetables and beans into your meals.
- A deck of cards is about the size of 3 ounces of cooked meat. A baseball is about the size of one cup. Use these visual cues when looking at portions.
- Don’t let deprivation lead to a splurge. If you have a smaller entrée portion, fill up the rest of your plate with vegetables and a green salad.
- Measure foods at home so when you eat out, you’ll know how much pasta or rice you may be eating in a restaurant.
- Read food labels to get familiar with the calories and nutrients you’re getting in each serving.
- Value meals may be good for the wallet but bad for the waist. You may be better off choosing individual items in smaller portion sizes.