When most of us sit down to eat, the last thing we are thinking about is controlling the amount of food we intake. However, if you are someone who is on a diet or needs to maintain your figure, this is something you should be doing every time you sit down. In this article, we are going to discover the power behind portion control and how you can go about doing it the next time that you eat something.
How it Works: Portion Control
The first step to successfully losing weight is to become aware of the serving size for each of your meals. This number is basically the amount of food that is recommended by agencies in the government. You can usually find serving size recommendations on the label.
However, the next step is even more important. You then need to take into consideration the amount of food that you are going to eat (a.k.a. portion size). The problem with people who are obese is that they often have a higher portion size than serving size. Now, letâ€™s take a look at some ways that you can effectively decrease the amount of food you are serving yourself.
Tips for Smaller Servings
The good news is that portion control is something you can easily master with a little practice. Being able to control the amount of food that you are consuming will ultimately allow you to reach your desired weight. Here are a few tips to consider:
- Accurate Measurements: When you are eating or drinking anything, make sure that you measure the amount of intake accurately. This can be accomplished using tablespoons, teaspoons, or measuring cups.
- Dishware Strategy: When picking out a dish, try to choose one which is a bit smaller than you would usually use. This goes the same for beverages tool. In the end, youâ€™ll be eating less amounts of food while still feeling satisfied on the inside (seeing an empty plate, etc.).
- Pre-Assign Dishes: Basically, donâ€™t lay out all of the food straight from the oven and then serve yourself. The best way to discourage having seconds is to serve your plate and then take it to the table.
- Adding Vegetables: Vegetables usually have a low amount of calories but are incredibly filling. You should incorporate them into every meal and when you do, try to remove a food of a lower dietary value to replace it.
Re-Portion Bulk Quantities
One of the best ways to decrease the amount of food that you are consuming is to place them in individualized containers. For example, you can place cereals, rice, and pastas into zipper bags which each represent a serving size. When you are in the mood for a snack, there is no guesswork: you pull out a baggy and serve yourself that exact amount. This technique should prevent you from having seconds.
Aside from those techniques, there are a few smaller ones which you should also take into consideration. For example, you can pour milk into your glass before you pour the coffee into it. This allows you to better gauge how much youâ€™ll be using. Also, when you are eating out, try to maintain this practice. If you are with a friend, offer to split the meal. All of these smaller techniques add up and can eventually result in radical changes in your health (for the better).
Â Author Bio:
The author, Ben Sanderson of Nutribomb Bodybuilding and Nutritional Supplements, strives to provide the best supplement and diet information on the internet.