Tips To Practice Portion Control

Portion-control-measuring-cupsOne of the contributors to weight gain is a high calorie intake. A calorie intake which is more than the calories expended leads to calorie accumulation. These accumulated calories are converted into fat and result in weight gain.

One of the proven ways to limit and restrict the calorie intake is through portion control. In fact, the success of diet plans in attaining weight loss can be attributed to following portion control as an effective weight loss technique.

It is human nature to binge on favorite foods. There is always a tendency to go in for big and additional servings, especially in the case of favorite foods. Extreme hunger due to skipping meals can also increase your portion size. To avoid eating bigger portions and learn to practice portion control here are a few tips

1. Eat out of small plates

When the size of your plate is small, you will fill up less on your plate. Stack all the jumbo sized plates and serving dishes to the back of your rack. Try using a smaller sized spoon, something akin to a dessert spoon for your meal. This way you eat little by little helping you to realize when you are full, thus restricting the calorie intake.

2. Order small servings when eating out

Most of the restaurants offer portion sizes which will suffice 2 or 3 people. When eating out insist that you are served only half the normal serving size. The other half, you can pack and carry home for your next meal. Similarly, at parties where the chance of overeating is high find a table far away from the buffet table. You will think twice about going for multiple refills crossing many tables and fellow diners.

3. Space your meals

Eating 3 large square meals a day will only up your calorie intake. Instead eat small meals at regular intervals. Small meals helps bring about portion control apart from providing a constant source of energy. Small meals also help to regulate your blood glucose levels.

4. Make small portions of leftovers

There is a good amount of leftovers in our refrigerator. Storing the entire leftovers in the same container will induce you to finish off the same in one go. Instead split them into smaller portions. Reheat only what you can eat then.

5. Do not eat in the kitchen

When the food remains within your sight and easy reach, it gets difficult to practice portion control. Before you sit down for a meal, fill your plate up with the required amount and move out from the dishes.

The above tips help you to easily practice portion control. In addition, eating slowly helps in achieving portion control. There is a time lag between the time we eat and the time the brain receives signal that we are full. By eating slow and chewing the food thoroughly, you can identify the satiety levels at the right time and thus prevent a calorie overload.

A more convenient approach to practice portion control is by following ready to eat diet plans which offer pre packaged meals that are portion controlled.