Does Portion Control Work For Weight Loss – Millions of people have used Portion Plate to become healthier or lose weight. This Portion Control Plate Healthy Meal Plan includes meal ideas to help you use your plate to reach your health goals without feeling deprived.
The ultimate goal is to eat in a way that not only makes you feel your best, but also adds to your enjoyable lifestyle. I can definitely say that this is the diet method. Eating a diet of all food groups and controlling how much you eat is the smartest and easiest way to be healthy.
Does Portion Control Work For Weight Loss
The difference between a portion control plate diet and a fad diet is that you can continue this new lifestyle for the rest of your life without feeling inconvenienced.
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If you try a diet that forces you to eliminate entire food groups, it’s almost never sustainable in the real world. However, this can be tolerated if you adopt a lifestyle that considers the balance of all food groups. This is a meal plan that you will never get tired of.
If you have my nutrition plate or can visually break up a standard plate, this his 7-day healthy meal plan is for you.
I often combine fruits and vegetables, but in that case I double the quantities. For example, for breakfast he may eat two cups of fruit and no vegetables. However, for lunch and dinner, I eat two servings of vegetables and no fruit.
Doing what works for you will give you the best balance at the end of the day.
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If you have not yet received your portion control plate. Check out my Amazon store here or see the plate description here. Then you can take advantage of this portion control plate meal plan.
Need more ideas? We’ve created some portion control plate meal planning resources that you can print out below. Choose from:
Blank meal planner! This printable file allows you to fill in the blanks for each food group so you can plan a week’s worth of portion-controlled meals.
And finally, even more basic, is this food list. This also works as a grocery list, allowing you to find things from each food group to fill your plate.
The Benefits Of Eating Smaller Portions
Hello! I’m Amy Roskelley, a health and fitness expert and owner of her website and blog at Health Beet. I have a Bachelor of Science in Community Health from BYU. Master’s degree in Business (University of Utah), Certified Personal Trainer (ACE), RRCA Running Coach, Certified Personal Chef (IAP), Certified Nutrition & Wellness Consultant (AFPA), and Certified Mind, Body, and Food Coach. (IPE).
I am the creator of many low calorie recipes and the author of weight loss books. Mother of three, runner, and NPC Fitness competitor. People tend to eat almost everything they put out. Therefore, by controlling portion size, you can prevent overeating (
Here are her 9 tips for measuring and managing portions at home or on the go.
There is evidence that the size of your plate, spoon, and glass can subconsciously influence how much you eat (
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In one study, people using large bowls ate 77% more pasta than those using medium bowls.
In another study, a nutrition expert found that she served herself 31% more ice cream when given a larger bowl, and 14.5% more when offered a larger spoon. We served a lot of ice cream (
Interestingly, most people who ate more because of a larger plate didn’t notice any change in portion size (
Therefore, replacing the usual plates, bowls, and spoons with smaller ones will reduce the number of times you have to help with food and prevent overeating.
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Summary You can reduce the amount of food and drink you eat by simply using smaller plates and glasses. Additionally, people tend to feel similarly satisfied.
If measuring and weighing your food doesn’t appeal to you, try using plates and bowls as guides for portion control.
Keep in mind that this is a rough guide, as everyone’s dietary needs are different. For example, people who are more physically active often require more food.
Vegetables and salads are naturally low in calories, but they’re also rich in fiber and other nutrients, so filling up on them can prevent you from overeating high-calorie foods.
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Summary Using your plate as a guide for portion control can help you eat less overall. You can divide your plate into sections based on different food groups.
Hands usually correspond to body size, so larger people who need more food will usually have larger hands (
Summary Your hands can help you determine portion sizes. Different food groups correspond to different shapes and parts of the hand.
In fact, restaurant serving sizes average about 2.5 times the standard serving size, and up to 8 times larger (
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Alternatively, you can share a meal with someone or order appetizers and sides instead of a main dish.
Other tips include ordering a side salad or vegetables, having sauces and dressings served separately, and avoiding buffet-style all-you-can-eat restaurants where it’s easy to overeat.
Summary His restaurant quantities tend to be at least twice his normal quantities. Avoid overeating by ordering half portions, ordering appetizers instead of main dishes, and avoiding buffet-style restaurants.
Staying hydrated reduces hunger. Adequate hydration also helps distinguish between hunger and thirst.
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One study of middle-aged and elderly people found that when they drank 17 ounces (500 ml) of water before each meal, they lost 44% more weight in 12 weeks. This is probably due to decreased food intake (
Similarly, if an overweight and obese elderly person drank 17 ounces (500 ml) of water 30 minutes before a meal, she would consume 13% fewer calories without trying to change anything. did(
Another study of young, normal-weight men found that drinking the same amount of water immediately before a meal increased satiety and reduced food intake.
Drinking a glass of water at least 30 minutes before your meal will naturally reduce your food intake and increase your feeling of fullness.
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It takes about 20 minutes for your brain to register that you’re full after eating, so slowing down can help you eat less overall.
For example, one study in healthy women found that eating slowly led to greater satiety and reduced food intake than eating quickly (
Additionally, eating on the go, being distracted, or eating while watching TV increases your chances of overeating (
Therefore, if you focus on your meals and refuse to rush, you are more likely to enjoy your meals and control portions.
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Health experts recommend taking small bites and chewing each bite at least 5-6 times before swallowing (
Summary Sitting down and eating slowly without other distractions helps regulate portion control and reduces the chance of overeating.
Evidence suggests that people tend to eat more of large packages than small packages, regardless of the taste or quality of the food (
For example, people ate 129% more candy served from large containers than from small containers (
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In another study, participants ate over 180 grams less snacks per week when given a 100-gram snack pack than when given standard-sized packaged snacks (
Instead of eating snacks in their original packaging, transfer them to a small bowl to avoid eating more than necessary.
The same applies to most family meals. Rather than serving food directly from the stove, replate it before serving. This will prevent you from overfilling your plate and keep you from going back for a few seconds.
Summary Eating food from large packages or containers increases your intake. To avoid overeating, try portioning your snacks into smaller portions to plate your family’s meals.
Portion Control Tips For Weight Loss
However, it may be helpful to invest in a scale or measuring cup to weigh your food and accurately assess your intake (
You don’t necessarily have to measure your meals. However, doing so may be helpful for a short period of time in developing an awareness of what appropriate portion sizes are. After a while, you may not need to measure everything.
Summary Measuring devices increase portion awareness and help you accurately assess the amount of food you typically eat.
For example, one study found that 21% of those who ate more because they had a larger bowl denied eating more (21).
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Writing down all your food and drink intake increases your awareness of the type and amount of food you’re consuming.
This likely happened because they were more aware of what they ate, including unhealthy choices, and adjusted their diet accordingly.
Summary Writing down your total calorie intake can help you be aware of what you’re consuming. This will encourage you to make healthier choices and reduce your chances of overeating.
However, there are many practical steps you can take to control portions. These simple changes have proven successful in reducing portion size without sacrificing taste or satiety.
Portion Size Tips
For example, measuring your food, using smaller plates, drinking water before meals, and eating slowly can all reduce your risk of overeating.
After all, controlling your food intake is an immediate solution to improving your quality of life and preventing binge eating.
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