More people than ever are struggling to control their weight, and excessive portion sizes directly contribute to overeating and weight gain. Why? Because we tend to eat almost all of what we serve ourselves. Therefore, controlling portion sizes can help prevent overindulging.
It is very common to finish what’s in front of us out of habit; many of us grew up in a house with the “clean plate” club. Then there’s the challenge that our bowls, plates and utensils are being made, yes, much bigger. They serve as a subconscious marker of what we “should” be eating, and there’s a visual effect. We feel like standard portion sizes look “skimpy” and reeling in our portions means we will still be hungry.
That’s not true at all. With the right strategies, you can master proper portion sizing and kick overeating in 2020, which will help you reach and maintain your healthy weight goals.
5 Tips for Portion Control
- Downsize your dinnerware — Swap out your usual plate, bowl or serving spoon for a smaller alternative, which can reduce your intake and prevent overeating.
- Pack meal prep containers — When preparing your meals for work, use meal prep containers to limit your food portions, measuring your food to ensure you have the amount you really need for each meal. By prepping and packing this way, you’re visually seeing what portions you should be eating.
- Think produce first — Before you put anything on your plate, fill half of it with vegetables and fruit, then your protein, then your carbohydrates (should be the smallest serving). Take up real estate in your stomach with produce, and you will feel fuller sooner. Also, take it slow. Slowing down can reduce your food intake.
- Buy single-serving foods — From snack packs to individual pouches of oatmeal and almonds, pre-portioned foods give you a healthier cue of how much you “should” eat and offer an easy way to cut down on portion sizes without feeling deprived.
- Eating out — If you are eating out, you always can ask for a half portion, or even a children’s dish (this will save you calories and help prevent overeating). You also could share a meal or order a starter and side instead of a main dish. Another option is ordering a side salad or vegetables, asking for sauces and dressing to be served separately.
By all means, avoid buffet-style or all-you-can-eat restaurants, where it’s easy to overeat. My favorite tip: Immediately ask for a to-go container, and take half of it of off your plate. Restaurant portions tend to be at least twice the size of regular portions.
Brandt is an executive host with Scarlett Pearl Casino Resort as well as co-author of the Amazon best-seller “The Struggle is Real: Finally Break the Dieting Cycle, Transform Your Mind and Body, and Evolve into The Person You Have Always Wanted to Be” and the “30-Day Evolve Challenge Journal.” Contact Brandt by email at karol.brandt@scarletpearlcasino.com, Facebook/ The Struggle Is Real or Instagram at karolbrandtnola.
