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Portion Control Done RightPortion control is a huge part of the weight loss process! Not only does it help you to eat less, but it ensures that you are more conscious of what you are putting in your body. If you're serious about losing weight, you NEED to control the size of the meals that you eat. Check out our awesome portion control tips below:
Understand "Serving Sizes"If you have ever read the label on any of your food products, you'll no doubt see "serving size" on the nutritional facts part of the label. When you read the number of calories, grams of fat, protein, etc. in your food, you need to realize that it's talking about in each serving. Find out how much each serving size is, how many calories and nutrients it contains, and do the math accordingly.
Learn to GuestimateUnless you have a kitchen scale handy at all times, it's going to be pretty tough to keep close track of all your calories throughout the day. If you can learn the rough number of calories in the most common foods--proteins, pasta, rice, etc.-- it will be much easier for you to guess at the number of calories in your meals.
Always Over-Count CaloriesWhen you are counting calories in your plate, always OVER-estimate the number of calories you are eating. It's better to eat fewer calories than too many!
Skip the Sauce
The whole purpose of portion control is to limit the number of calories that you are eating, and sauces are one of the main sources of uncounted calories. Few people remember to add the calories in ketchup, BBQ sauce, white sauce, olive oil, salad dressings, etc. to their daily calorie count, leading to an overconsumption of calories. Be smart with your portion control and stick to your food allotment, but skip those sauces!
Eyeball ItDid you know that you can actually guess the amount of food you are eating just by using your eyes and your body parts? For example, you know that cereals and whole grains should be consumed in moderation, so measure an amount roughly the size of your fist. Eat as much protein as you could fit into the palm of your hand, and measure fruits by comparing it to the size of a tennis ball.
Eat With Your Stomach in MindWhile your tastebuds will enjoy the meals you eat more, it's not all about enjoyment and pleasure. Your goal when eating should be to eat for what your body needs, not for what your mouth tells you it wants. That doesn't mean that you should eat disgusting food just because it is healthy, but it does mean that you should be eating food that will do your stomach good. Focus on the foods that will fill you up, as that will help to satisfy your appetite more effectively.
Avoid DistractionsOne of the keys to portion control is to be mindful of what you are putting in your body. If you are distracted when you eat, you will pay far less attention to what you are eating. Turn off the TV, get away from that laptop, or close that book. Look at your food as you eat it, and you will be more mindful.
Downsize DinnerwareWhy not change the way your food LOOKS to make it easier to control your portion sizes? Instead of eating on a huge 12-inch dinner plate, perhaps downgrade to a 10-inch or even an 8-inch plate. The portions you serve will look much larger, and you'll end up eating less but feeling more satisfied!