These simple and effective strategies for controlling portion size make losing weight easier. Here are a few changes you can make:
Downsizing your plates and cups
Controlling portions can be made easier by using smaller plates and cups. Research has shown that using 9-inch plates instead of larger 12-inch plates can help reduce the amount of food we consume without feeling deprived. Similarly, opting for tall and narrow cups instead of short and wide ones can help control liquid portion sizes.
Using smaller plates creates an optical illusion that makes the portion appear larger. This can trick our brain into feeling more satisfied with a smaller amount of food. Additionally, using taller and narrower cups can make the amount of liquid appear more substantial, helping us feel more satisfied.
Out of sight, out of mind
The saying 'out of sight, out of mind' should apply when it comes to portion control. Keeping unhealthy foods out of sight can make you less mindful of them, and therefore make you less likely to consider them as choices.
One effective strategy is to store unhealthy snacks in opaque containers or in a pantry that is not easily accessible. Instead, keep fruits, vegetables, and other healthy food within sight and reach. This simple change can make a huge difference.
Keeping healthy snacks prepared and readily available makes you more likely to select them, and they'll help you manage hunger in between meals.
Controlling portions when dining out
When dining out, it can be helpful to ask for half of the meal to be packed in a to-go container before it is served. This removes the opportunity to overeat and allows you to enjoy another reasonable portion size later. You can also opt for small plates or fulfilling appetizers instead of full entrees. Most restaurants overserve portions in their entrees. Often, the portions are almost twice what we need to be satiated.
