The path to weight loss (without gaining weight again) starts with meals. Portion control is a fairly simple method of losing weight or maintaining your current weight; in addition, smaller meals ensure the right amount of energy throughout the day. It's not easy at first, but once you get started, you quickly get used to it!
Steps
Part 1 of 5: Understanding the Right Portion Sizes
Step 1. Read the labels
This simple trick allows you to understand exactly how much food a portion corresponds to; for example, it could be made up of 15 chips, 120ml of product, or half a pack.
- This information also helps you determine the calorie, fat, and carbohydrate content in a dose, all of which are useful details when you are on a diet or following a specific diet.
- It is very important to respect these quantities when consuming caloric drinks, such as juices or energy drinks and snacks; sometimes, a "single" pack actually consists of two doses.
Step 2. Eat large portions of fruit and vegetables
Aim to consume at least 5 each day, as they are a low-calorie source of energy and provide essential nutrients.
- A portion of raw vegetables corresponds to 50 g; if you intend to cook it, you have to calculate about 250 g net of waste and before cooking.
- As for fruit, the correct amount is 150 g, which is a medium-sized fruit.
- How many vegetables and fruits you need to consume each day depends on your age, gender and level of physical activity.
Step 3. Eat small amounts of grains and starchy products
Foods rich in carbohydrates are a healthy part of the diet, but when compared with fruits, vegetables and lean proteins, they are more caloric and less nutritious; for these foods it is essential to monitor the quantities.
- One slice of bread, 25g of breakfast cereal or 80g of pasta, barley or rice are considered one serving; don't eat more than 2 or 3 a day.
- Always opt for 100% whole grains whenever possible, as they are richer in fiber and nutrients than refined versions.
Part 2 of 5: Plan Reduced Meals
Step 1. Weigh the food
Serve the portion you normally eat and weigh it. In this way, you realize how much you are eating. Did you take 150g of chicken, 50g of salad and 90g of rice? Understanding the size of foods you normally indulge in helps you come up with a plan to reduce them.
- Purchase a kitchen scale or set of graduated cups to accurately measure how much you are eating; they are fundamental tools to keep you "on track" in the long run.
- Really analyze how much food you eat at each meal and then determine how much you can give up without feeling frustrated.
Step 2. Buy smaller plates and cutlery
Many studies have shown that the larger the plates and utensils, the more food you eat. Avoid this "trap" by taking cups, small plates and using soup spoons instead of large serving spoons.
- Serve the main dish on the side dish or appetizer plate - it's a perfect trick to reduce portions.
- Use a salad fork or a children's fork to reduce the amount of food per bite; by doing so, you slow down the pace at which you eat and you are forced to take all the time necessary to consume the meal.
- Instead, use large glasses of water, which help you drink a lot at the table and, consequently, reduce the size of the dishes.
Step 3. Keep a journal
In this way, you have a detailed analysis of your eating habits at your disposal; you can track the type of food, quantity and progress over time.
- In addition, it allows you to understand when and at what time you get hungry, thus planning the times of the snacks in advance.
- You can also realize the correlation between mood and food. Maybe you almost always eat right, but when you are stressed you tend to increase the doses; this is valuable information for developing a food control plan.
- Buy a nice diary that you can't wait to use; having a nice medium to write on helps to be consistent.
Step 4. Assess your hunger level
Monitor it throughout the day and establish an intensity scale. If you wait until you are very hungry, you may overeat at the next meal; if you are feeling really hungry, it is difficult to meet the commitment to consume small portions.
- If you find that you have an empty stomach in the afternoon and you know you can't have dinner until late in the evening, have a snack; this way, you can hold out until the next meal and avoid binging on that occasion.
- Choose a snack rich in lean proteins and some fruit or vegetables. This is a healthy combination that will satisfy you longer than carbohydrate-based ones. Here are some examples: low-fat cheese and a small apple, two tablespoons of peanut butter and some celery sticks, 50 g of hummus with carrots.
Step 5. Have breakfast every morning
Start the day with a good meal, as it has been shown to help control appetite and has been found to help you meet the commitment to consume small quantities.
- Theoretically, to get a truly complete meal, you should include lean protein, fruit or vegetables; for example, you can cook scrambled eggs with vegetables, whole oatmeal with fruit, or a Greek yogurt with fruit.
- You can have breakfast at any time, but try to eat it within an hour or so of waking up.
Part 3 of 5: Preparing for the Meal
Step 1. Measure the quantities
Use graduated cups or scales and always check the size. Aim to consume 120-180g of lean protein and 1-2 servings of vegetables or fruit.
- Once you've served your fix, put the rest away, so you're less tempted to "give yourself an encore."
- Use containers you know the capacity of to take lunch to work; in this way, you always know exactly how much you eat, even if you do not have a scale at hand.
Step 2. Drink 250ml of water
You may feel hungry, but it may be thirsty instead! Sip water or another clear, unsweetened drink (such as unsweetened iced tea) just before eating. in this way, when you sit down at the table, you just need less food to feel full.
- To avoid the common symptoms of dehydration, try to consume 2 liters of clear, sugar-free fluids a day; always keep a bottle of water available, to sip during the day.
- Flavored water can be helpful, as can sugar-free teas and sports drinks, which allow you to temporarily control hunger before a meal.
Step 3. Exercise for 15 minutes
A short session of cardiovascular exercise (such as jogging or cycling) helps you suppress your appetite and maintain portion control; if you can, try to do a quarter of an hour cardio workout before dining.
- Plan to hit the gym just before dinner or take a walk with colleagues before lunch.
- Don't have time for cardiovascular activity? Do some hops on the spot or squats; even just a little exercise helps you maintain a wellness mindset during the next meal.
Step 4. Step away from technology
Whether it's your mobile phone, tablet, laptop or TV, turn them off! If you're checking email or watching your favorite sitcom, you may get distracted while eating and consuming larger doses without being aware of it.
- When you are at home, make it a rule to eat only seated at the table; when you are at work, shut down your computer or disconnect your e-mail program and other software.
- Try to focus on food; eat consciously and enjoy all aspects of the meal; doing so you feel more satisfied.
Step 5. Eat low calorie foods first
At the beginning of the meal, eat a portion of low-calorie foods, such as vegetables or vegetable soup. These dishes reduce hunger and fill your stomach, helping you to control the volume of subsequent dishes.
- Keep clean, raw vegetables in the refrigerator; prepare a small serving for yourself while cooking or preparing meals.
- Sip broth or low-calorie vegetable soup; a cup of flavorful soup helps you reduce hunger and manage the amount of food throughout the meal.
Part 4 of 5: Finish the Meal
Step 1. Set a time to eat
You should dedicate at least 20 minutes to this occasion, as it represents the time it takes for the brain to perceive the satiety and satisfaction signal. If you eat faster, you may be consuming more foods than necessary to feel "full".
- Set a timer or stopwatch for 20 minutes to track meal times.
- Get used to putting down your fork between bites, sipping water or chatting with friends and family while you eat.
- Take a deep breath and try to focus mentally before sitting down at the table. Stress and commitments can cause you to eat quickly, but instead give yourself time to really enjoy the meal.
Step 2. Stop eating when you are satisfied but not full
It is very important to understand the difference between being full and "stuffed like a turkey", because a portion of the right size should give you the feeling of satisfaction.
- The term "satisfaction" indicates the absence of hunger; you notice that you have lost interest in the meal or that you begin to feel a vague dilation of the stomach.
- Another way to evaluate this sensation is to imagine that the stomach is a tank of fuel; try to "refuel" only up to 70% of the capacity and not 100%.
Step 3. Eat more vegetables
Sometimes, it is difficult to stick to a diet with small doses. If you really feel the need to eat more, focus on vegetables, which are low in calories and rich in nutrients, such as fiber and vitamins. extra vegetables never hurt.
- Try to eat a salad with meals; it is light, filling and helps you feel a little more satisfied when you need it.
- Double the amount of side vegetables. Instead of eating starchy products (like rice or potatoes), cook two different types of vegetables! Remember that it is allowed to "make an encore" or eat two dishes of these low-calorie dishes!
- Add more vegetables to the preparations. If you are cooking pasta or stir-fried meat, double the amount of vegetables recommended by the recipe; not a problem and you will have a slightly larger portion.
Part 5 of 5: Managing Doses at the Restaurant
Step 1. Purchase a serving guide or print it from the web
Most people certainly don't have a whole set of graduated cups or scales out when they are in a fine restaurant; to check the quantities, have a guide like the one in this link available.
- Put a copy of the table you find on the last pages in your purse or wallet; read how much the dish is served to you to compare the contents with the standard quantities.
- Divide the dish into two areas: that of the "correct portion" and that of the "leftovers". Immediately ask for the box to take away what you don't eat, to avoid temptation.
Step 2. Choose what to eat in advance
Do some research about the restaurant before going there; knowing the menu even before ordering helps to stay away from temptation and respect the commitment to eat little.
- If they are available, read the menu and nutritional information online; choose one or two dishes that look good and stick to your meal plan.
- Call the restaurant in advance and ask if there are half portions or reduced dishes; this little trick helps you get organized, in case you need to take some leftovers home.
Step 3. Leave the food on the plate
It is a good habit to avoid emptying it completely. Almost always the doses of the restaurants are very abundant compared to those recommended; So make sure you keep some leftovers.
- When you have lunch or dinner away from home, ask the waiter to put a quarter or even half of the dishes planned for your course in a box before serving the dish; that way, you have a perfect dose of leftovers for the next day.
- If you don't like leaving food on your plate, ask the waiter if it's possible to have half portions.
- Share the main course with a friend or family member. This is another solution in case you can't finish your entire dose; sharing it, it is automatically checked!
Step 4. Order an appetizer
It's a perfect way to manage your food consumption. Appetizers are generally smaller (and cheaper) than main courses; they also carry a lower risk of "eating more than you should" than larger starters.
- Try the tapas! They are typical of Spanish culture and are very small portions of dishes that are consumed in moments of conviviality with friends and relatives. In practice, they are a more "substantial" version of the Italian aperitif, but they can be an excellent solution for your goal. Try to order just one or two tapas as a meal, to control the amount of food you consume; in this way, you also have the opportunity to taste different dishes.
- If you don't want to order an appetizer, try asking for a children's menu. Generally, it is smaller than that of adults and allows you to easily stick to your diet. However, remember that the "children's menu" is often smaller, but does not contain very healthy food choices.
Advice
- It would be advisable to face the change of eating habits and the weight loss process with the partner or in a group. Following these tips with your spouse, boyfriend, girlfriend, or coworkers helps you stay motivated and focused.
- Wear tight fitting clothing. Tight pants, shirt, or belt constantly remind you to eat less; if the clothes are tight, they become a physical "reminder" to stick to the eating schedule.
- Do not take food directly from bags or packages, as this makes it almost impossible to realize how much you are eating. Always measure the amount by taking a small handful of food and put the rest away.
- Dim the lights, in order to create the right atmosphere to consume small portions; some studies have shown that reduced lighting helps you eat less at mealtimes.
- Filled with raw vegetable or cold bean salads before your meal, they're tasty, satisfying, and low in calories!
- Pay attention to the television! Many programs and commercials constantly show pizzas, hamburgers or other junk food that can lead you into temptation.
