7 easy portion control tips that actually work

When it comes to eating healthy, it’s not just about what you eat but also how much you eat. This is where portion control comes in, especially if you are trying to lose weight. But then, it can be tricky doing portion control for every single meal and you can easily lose track. If you’re experiencing this, here are some easy portion control tips that actually work. ALSO READ: How much avocado a day is too much? Use smaller plates and bowls Somehow, our brains associate a full plate with satisfaction. This means if you use smaller dishes, it can help you feel like you’re eating more than you actually are, without going overboard. Measure instead of guessing; eyeballing portions can be misleading if you are doing portion control. Use measuring cups, a food scale, or even your hand (like a palm-sized portion for protein) to get a better idea of appropriate serving sizes. ALSO READ: 5 portion control tips you’ve never heard before Fill half your plate with vegetables Non-starchy vegetables like spinach, broccoli, and carrots add volume and fibre to your meals and they can make you feel full without the extra calories. ALSO READ: Can eating just half of what’s on your plate really help you lose weight? Don’t eat straight from the pack Chips, cookies, and nuts can disappear quickly if you’re eating directly from the bag. Portion snacks into a small bowl to keep track of how much you’re really eating. Eat slowly and mindfully It takes about 20 minutes for your brain to register that you’re full. Eating too quickly can lead to overeating. Chew slowly, put your fork down between bites, and actually enjoy your meal. Don’t skip meals Skipping meals can lead to extreme hunger and overeating later which will in turn affect portion control. Instead, try eating regularly and include balanced meals with protein, fibre, and healthy fats to help control cravings. Plan your meals Meal prepping or planning your meals ahead of time can prevent impulse eating and help you stick to appropriate portion sizes, especially when you’re busy or on the go. Key Takeaway In conclusion, portion control doesn’t mean you have to give up your favorite foods, it just means being more aware of how much you’re eating. With a few small changes, you can enjoy balanced meals and still feel satisfied. ALSO READ: The 7 must-follow rules of diabetic nutrition, according to AI