How to Control Food Portion Size For Weight Loss

On a diet but finding it difficult? One of the best ways to make it easier is effective portion control. Done properly, controlling portion size can lead to weight loss without making you feel hungry!

Difficulty: Moderate

Instructions

Things You'll Need:

• Lean protein foods (pork, shrimp, chicken breast, fish etc)
• Individually packaged snacks
• Fresh fruits such as grapes, oranges, apples etc.
• Small sized plates
• Easy access to great tasting water
• Fresh or frozen veggies (the frozen are just as healthy)
• Salad greens

1. Buy smaller plates. The American dinner plate is HUGE. Psychologically, when you see a huge plate, you feel like it's empty if it's not completely full. And if it's full you'll eat everything on the plate. If you have a smaller plate, you'll feel fuller on less food. It sounds crazy but try it. It works.

2. Fill up half your plate with veggies of one kind or another. When you add spices and herbs, veggies can be truly delicious. You don't have to spend a lot of time on that either. Frozen veggies steamed in a microwave actually retain more nutrients than boiled ones.

3. Put a lean protein on the other side of your plate. Salmon, marinated pork chops, grilled chicken breast or a shrimp dish are great choices. Pasta has far more calories and carbs. One serving of a protein type dish is the size of your fist or 3oz.

4. Snacks are important, but make sure they are the appropriate size. A fruit the size of your fist is approximately one serving of fruit. An actual fruit is preferable to fruit juice or dried fruit. It is easier to keep the portion size under control.

5. If you must have an unhealthy snack such as chips or chocolate, keep the portion size low. Have one individually sized bag of chips instead of eating what you want out of a big bag. If you only have a big bag, transfer a small amount into a sandwich bag to control the portion size. Only eat chocolate the size of three Hershey kisses at a time. Eating them frozen helps too.

6. If you must have a glass of wine, make sure it is only one glass. Wine has calories. Hard liquor has even more. Most drinks are not worth the calories, so save them for something you really want. Make sure you have constant access to delicious tasting water - whether through a water filter or bottled water.

Tips & Warnings

• Your fist is a great way to eyeball serving size - whether it is a serving of rice or steak.
• Eat slowly. Give your body enough time to savor your food.
• Do not let your cravings get the better of you. If you crave something, have a little bit before it gets out of control. A little can go a long way.