From Decreased Portions to Decreased Pounds

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I’m sure you’ve heard it before – portion control is the key to weight loss. But how do you know when your portions are too big?

Portion sizes have increased drastically in the last several decades. Fast food chains are drawing in customers in by supersizing meals for only a few cents extra and dine in restaurants are dishing out enormous meals right after filling your table with complimentary (and unlimited) items like bread or chips. These dining trends have led to confusion on what a portion should actually look like.



How can you control your portion size and avoid unintentionally consuming excess calories?

1.                        Skip the Chips

When dining out, avoid the bottomless bread and chips when they arrive at your table (which can save you hundreds of calories).

2.                         Pack it To-Go

Ask for a to-go box as soon as your meal arrives and put half of your entrée aside to avoid the temptation of over eating.

3.                        Don’t Grab from the Bag

When snacking, use serving sizes on nutrition labels and measure portions onto a plate or bowl. Refrain from eating out of the bag or package, which will lower your chances of over eating.

4.                        Decrease Dish Size

Use smaller plates at home to help prevent you from over portioning your meals.

5.                        Purchase Pre-Portioned Meals

Order pre-portioned meals, like Home Chef or Hello Chef, to prevent over consumption or confusion with serving sizes.

Be conscious of what you put on your plate – and more importantly, what is put on your plate for you! Whether you are at eating at home or dining out, controlling the portion size of your meals and snacks is one of the easiest ways to cut back on calories and keep you on track to reaching your ultimate weight loss goals.

 

-EL

References

[1.] Benton, D. (2015). Portion Size: What We Know and What We Need to Know. Critical Reviews in Food Science and Nutrition, 55(7), 988-1004. doi:10.1080/10408398.2012.679980

Comments

  1. Alexandra VNovember 3, 2020 at 1:26 PM

    I like this article a lot because a lot of people do not know how much of a role portion control plays in diet. It can really help someone lose the extra weight along with exercise and proper nutrition. Eventually their stomachs will get smaller and will be able to be full with the smaller portions. Great article!
    AV

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