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5 tips to control your portion size for massive weight loss

Published on:1 June 2021, 11:55am IST
We’ve often been advised that having small and frequent meals in a day is better than consuming food in large quantities. Well, that’s what you need to remember for successful portion control.
Nikita Bhardwaj
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Portion control
Know what your plate should look like. Image courtesy: Shutterstock
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The problem with our weight loss journey is not lack of exercise, but being unable to manage our diets. We all are well-aware that exercise only has a 30 percent contribution, while the rest is dependent on what you eat. In fact, at times we do eat healthy food, but the quantity is skewed. That’s why it is important to understand the art of portion control.

Whether you want to lose those excess kilos, or just maintain an optimum weight, it is essential to eat in the right quantity, along with eating the right foods. Going overboard can make you pile on oodles of weight. Portion size is described as the amount of food a person puts in his/her plate in every meal. 

Due to difficulties in recognizing the proper portion and serving size, the number of people suffering from obesity has increased at an alarming rate. Overeating happens due to boredom or extreme emotions that one experiences like euphoria, or even deep sorrow. 

Moreover, it can also occur because of the wide selection of food items available nowadays to satiate our taste buds. Considering these triggers, monitoring portion size becomes the need of the hour. It is also important to monitor how much you eat in order to keep a track of your calorie intake. You need to know what your body wants instead of just consuming anything mindlessly. 

portion control
Watch how much is on your plate. Image courtesy: Shutterstock
Why is portion control important?

According to Kanchan Patwardhan, a clinical dietitian and nutritionist, and Founder of Kanchan’s House of Health and Nutrition, these are the three most important reasons why you need to exercise portion control.

1. Helps with better digestion

You may experience discomfort, acidity, or burping due to indigestion, especially when you eat food in large quantities. Your digestive system will fail to function properly, as it is overloaded with food. Portion control is the key to dealing with bloating and cramping after meals.

2. Controlled blood sugar levels

Overeating can lead to impaired blood sugar levels, as your body tends to get overloaded with glucose. Ultimately, there is insulin resistance. Thus, eating in controlled proportions helps to keep your blood sugar levels within a normal range.

3. Promotes weight loss

Have you gained oodles of weight? Find it difficult to battle the bulge? Then, you will have to stick to mindful eating. Yes, it is imperative for you to practice portion control. Eating food in the quantity recommended by an expert will help you fulfill the dream of getting back in shape. You will be able to manage the calorie intake and those unwanted pounds. Thus, you will be able to nourish your body and become healthy.

“You will also be able to stay active and energetic, when you eat food in moderation. You will also be able to keep obesity at bay. It is a no-brainer that obesity can further lead to problems such as diabetes, high blood pressure, high cholesterol levels, cardiovascular diseases, and stroke. Controlling portion and weight can help you prevent obesity and all the other diseases caused by it,” says Ms Patwardhan.

portion control
Weight loss is inevitable if you control your portion. Image courtesy: Shutterstock

But the big question is how to go about it.

Here are five simple tips to control overeating
1. Don’t forget to read labels on packaged food

Doing so allows you to monitor the serving size. Learn about eating in the right quantity. Try to stick to a sensible portion size. You can eat your favorite food, but in a controlled proportion.

2. Don’t eat without measuring your food

Use measuring cups and spoons to monitor how much food you are putting into your mouth. Even a digital food scale can help you to eat appropriately, and control your calorie count.

3. Opt for small plates

Avoid using large plates, while having your meals, as you may end up eating food in large quantities. Using a smaller plate will make you feel satiated after eating. Also, avoid a second serving.

portion control
Time your meal and portion both. Image courtesy: Shutterstock
4. Journaling is helpful

You will be able to practice portion control, when you note how much you eat in a day. Journaling will also help you to keep a record of what you ate in a day. Hence, it will be possible for you to alter your diet and will push you to incorporate healthy foods and reduce portion sizes.

5. Share your meals

If you are eating out at a restaurant with your family members or friends, share a meal with them instead of eating mindlessly. Doing so will help you exercise portion control.

So ladies, just don’t be dependent on exercise, because controlling your portion has a big role to play.

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.