A Quick Guide to Portion Control


Around 69% of Americans are overweight or obese. This is shocking, since diet supplements and weight loss products are available at every turn.

But perhaps we’re overcomplicating it. At the end of the day, we’re eating too much, and that’s why, as a population, we’re gaining weight. So, instead of taking on an unsustainable fad diet this January, it’s time to focus on portion control instead.

For many, that’s easier said than done. But why is it so hard to eat a sufficient amount, and then put the plate down and leave the rest for leftovers? Well, we’re here to help with a few practical tips to help you with managing portions.

Read on to find out more.

Use Smaller Plates

This first tip is also the most straightforward and easy to implement. Research shows that people eat less when they have smaller plates. So, go to the store and find some plates that are conducive to sensible portions.

Slow Down

Next, slow your eating speed. Try putting your cutlery down between each bite and taking a five-minute break in the middle of your meal. Concentrate on chewing and appreciating every taste.

After a while, you’ll start to notice your stomach catch up and realize that you’re actually full long before you would if you wolfed down your entire meal.

Prep Your Meals

Next, consider choosing a meal delivery service that will deliver you pre-set portions. This takes away the temptation of overloading your plate or going back for seconds when it’s not really necessary.

However, try to order healthy food deliveries, rather than ready meals packed full of salt and sugar.

Create a Balanced Plate

A plate overloaded with spaghetti bolognese is very tempting. However, try to include each food group in every meal.

You should have carbohydrates, proteins, and vegetables in every meal. Ideally, your vegetables should make up 50% of your plate—protein around 30% and the remaining 20% for carbohydrates.

If you switch up your food distribution in each meal, you’ll soon notice you feel less tempted to overindulge at every meal.

Identify Your Triggers

One of the key reasons for overeating is emotional triggers. Take time to consider when and why you overindulge – what did you feel before eating a large portion?

Once you’ve identified why you’re overeating, you can work to break the cycle and begin a healthier relationship with food – this is a form of intuitive eating.

Take Control of Your Portion Control

These few simple tips should help you with portion control in 2022. There’s no need to starve yourself on unsustainable and restrictive diets; just focus on only eating what you need, when you need.

Identify your triggers for overeating, and spend some time figuring out the best way for you to overcome this temptation.

Did you find this article helpful? If so, make sure to check out our other posts for all things health, lifestyle, self-improvement, and more.

Tereso sobo

The author Tereso sobo