How to Lose Weight With Portion Control
In an era of supersizing, few Americans know how large one serving of food really is. You may be surprised to learn that your breakfast muffin is actually two servings, and your bowl of ice cream contains three servings. If you want to lose weight, but are afraid you'll feel deprived of tasty food, use portion control to cut down on the calories you consume while still enjoying all the foods you love.
- Difficulty:
- Moderately Easy
Instructions
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1
Read the labels on the foods you normally eat. Write down the actual amount of one serving along with its calorie count. Practice measuring out serving sizes of foods you frequently eat to learn what a true serving looks like on the plate.
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Search housewares stores and the kitchen department of general stores to find colorful measuring spoons and cups. Pack up any large scoops or ladles you normally use, and substitute the new measuring utensils to serve your food.
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3
Find common objects of comparable size to help you estimate portions on your plate. For example, if you know that a matchbox is the size of a 1-oz. portion of cheese, or a deck of cards is the size of a 3-oz. serving of meat, you'll be able to put food on your plate without going over your calorie count for the meal.
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4
Follow the example of popular snack food companies that sell 100-calorie packages of cookies and crackers. Package your food in single-serving bags when you bring it home from the grocery store. Measure out one serving of a snack food; place it in a zip-top bag, and mark the outside with the calorie count. You'll be less tempted to overindulge on chips or cookies when you have a small portion instead of the entire bag.
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Be proactive when you eat at a restaurant. Many places serve dishes that are at least double what a normal serving should be. Ask your server for a carry-out box before you begin to eat. Place half the food from your plate into the carry-out container. Take the extra food home to eat another day.
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Tips & Warnings
Of course you need to choose a healthy option in order to lose weight and keep it off. Look for grilled foods, fruits and vegetables, low carbohydrates, and natural, unprocessed items.
Never let yourself feel completely famished. Bring along small, healthy snacks like fruit or almonds.
Slow down. There is generally no need to hurry through a meal. Taste what you are eating. Do you even like it?
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References
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