7 Nutritionist-Recommended Portion Control Tricks to Manage Your Weight

By Just Her | June 04, 2021

Here’s the fundamental of weight-loss: burn more calories than you consume. While you could always burn calories in the gym, portion control might help you manage calories you feed your growling stomach, giving you a perfect balance. - By Nikita Arya

It can really tick you off when shedding buckets of sweat in the gyms while being starved do not make much of a difference in the weight. Believe us, we’ve all been there. But ever wondered why does it happen? Because we tend to give more attention to ‘burn calories’ part rather than the ‘consume calories’ part. Remember, food is not your enemy! You need it for survival, so instead of starving yourself, eat smart.

Understanding portion control is a big step in your weight loss journey. In a layman’s language, portion control means eating a healthy amount of a certain food. It helps you take all essential nutrients in the food that your body requires, without leading to overeating! Here are 10 easy portion control tricks by our in-house Nutritionist, Neha Langer, to help you achieve your weight loss goals.

1. Start Meals With a Glass of Water

Before meals, drink a big glass of water. It will make your belly feel full so you won’t overeat.

2. Use Smaller Plates

A standard-size portion will appear small in big utensils. Eating in bigger utensils will make you feel less satiated with the food, so you’ll ask for more. To prevent overloading, use smaller plates, bowls, cups, and glassware. This will trick your mind and you’ll feel satisfied.

3. Don’t Double Your Carbs

Avoid having two sources of carbs in your plate at one time. If you are already having a starchy carbohydrate in your meal and want to add another source of carbohydrates, make sure to cut down the amount of any one of them.

4. Avoid Finishing Leftovers

If you are among the ones who like to finish off everyone else’ plates, then you need to change this habit. No, we are not encouraging wastage of food; but finishing someone else’ food only encourages overeating, which is unacceptable. Instead of finishing off leftovers, avoid cooking or serving extra food. You can also use up the leftovers in another meal.

5. Measure Your Food 

If you find it difficult to gauge the right amount to eat, you can always measure your food. There are different types of measuring cups and plates available in the market that may help you in measuring the food. Even if you don’t want to buy those measuring utensils, you can always use teacups, mugs, bowl or any other utensils to measure the amount of food you eat.

6. Wait for 20 Minutes Before Reaching for Second Helping

You must wait for 20 minutes before taking the second serving. This is because it takes time for your body to feel full after you have eaten. Stop yourself from getting tempted to eat more and wait for feeling full after 20 minutes. If you don’t feel full even after waiting for 20 minutes, go ahead and eat, but not too much!

7. Start with Less Food in First Serving

Start your meals with less amount of food. Don’t overload your plates in the first serving. It would be easier to avoid temptation if you have lesser food in your plate. You could always ask for more if you do not feel satisfied.


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