Kick Start Your Diet with Portion Control

I go through stages where I am top-notch at portion control and then flip and can’t seem to get back on track. The holiday was a particularly bad time. The main dish for Thanksgiving was a Honey-Baked™ ham and with that crackling sweet glaze, it was easy to eat a few extra pieces.

This year I wanted candied yams with marshmallows. I could almost skip the yams and go straight for the toasted marshmallows. Boy were they sweet and good.

Let’s not forget those holiday pies. I get sick of pumpkin in short order but the Dutch Apple Crunch pie I bought was the bomb. It seemed like I was pulling that pie out continually and I finally gave the last two pieces to my stepson’s fiancé.  After they left, I wanted to chase the car down and eat another piece, but I decided to leave well enough alone.

I am back on track now and would like to share these tips on portion control:

Use Smaller Plates

This has been a very effective method of portion control for me. You fill the plate with food and it looks like a full serving. When you use a larger plate, there may be parts of the plate that will not be filled up, so you go back for more food and end up overeating.

Dish Up Plates at the Stove

This method works well for a number of reasons. First, once you make your plate, you have to get up to get more, and it is surprising how many people will not do that.

Secondly, if bowls of food are sitting on the table, it is more tempting to take seconds, especially if you are talking to someone and absentmindedly eating more than you should.

Drink a Glass of Water Before the Meal

This is another good portion control tip that works well for me. Dehydration can often be mistaken for hunger. Drinking water before the meal can help you eat less and still be satisfied.

One study in middle-aged and older adults observed that drinking 17 ounces (500 ml) of water before each meal resulted in a 44% greater decline in weight over 12 weeks, most likely due to reduced food intake (10Trusted Source).

Use a Food Diary

Just the act of writing down what you are eating is very helpful. The way I do it is the night before I plan what I am going to eat and in what portion. I start out with this plan in mind, and then it is easier to spot changes I need to make in the future.

Using a food diary is also a good way to write down whatever feelings you are experiencing around food.

Use Measuring Cups and Spoons

If you watch the Food Network channel, the cook’s recipe will call for salt or sugar, and they say to just add a pinch, but it looks like an awfully big pinch.

Until you get better at estimating portion sizes, use measuring cups and/or spoons. It’s too easy to measure out a little too much and that’s how the pounds start accumulating.

Summary

Unless you are one of the lucky people who can eat what they want and still look slim and trim, you’ll need to practice some form of portion control. Eat a balanced diet of your favorite foods in smaller portions, and soon you’ll be back to the weight that is right for you.