How to Eat Smaller Portions

One effective way to reduce your daily calorie intake is to eat smaller portions. Follow these steps.

Difficulty: Moderately Easy

Instructions

1. Memorize what a portion of your favorite food looks like: 3 oz. of meat is a deck of cards, 1 oz. of cheese is four dice, ½ c. of pasta is a tennis ball, 3 oz. of fish is a check book, a medium potato is a computer mouse and 2 tbsp. of peanut butter is a ping pong ball.

2. Have half of your meal boxed for you, as some restaurants are famous for their large portions.

3. Plan your meals and snacks ahead of time.

4. Eat healthy snacks.

5. Instead of mindless snacking from a bag, measure out a single serving of a snack.

6. Fill half your plate with vegetables, and then split the other half with protein and carbohydrates.

7. Eat slowly. It takes your brain time to register fullness.

Tips & Warnings

• When in doubt, use a scale or measuring cup to determine quantity.
• You are more likely to eat the correct portions if you avoid severe hunger pangs.
• Do not eat standing up or in front of the TV.
• Do not use food as a reward.
• Do not feel like you have to clean your plate.

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