Portion control is one of the most important parts of managing your weight well, and knowing how to read portion sizes can make a big difference in reaching and keeping a healthy weight. It’s not about deprivation or strict rules; it’s about finding the right balance and learning to eat your favourite foods in limits.
Let’s start by agreeing that the size of portions has grown a lot over the years. Today, what we call a “normal” serving is often much bigger than what our bodies really need. The idea of “portion distortion” can cause people to eat too much without realising it.
Mindful eating is a good way to control how much you eat. Pay attention to how your body tells you it’s hungry or full. Slowly chew each bite and stop eating when you feel pleasantly full. This practice helps you tune in to your body’s natural signs, so you don’t eat more than you need.
A easy but effective way to control how much you eat is to use smaller plates. When you use a smaller plate, your brain thinks the amount of food is bigger, so you feel full even if you only ate a small amount. This optical trick can help you not eat too much.
Another helpful thing to do is learn what a typical serving size is for each food group. For example, a serving of lean protein is about the size of a deck of cards, while a serving of grains is usually about the size of your hand. By learning about these rules, you’ll be able to make better decisions.
It’s important to pay attention to your body’s signals for hunger and fullness. Eat when you’re really hungry, not when you’re bored or feeling upset. Also, don’t wait until you’re too hungry, because that can make you eat too much. Try to eat meals and snacks at normal times to keep your energy level steady all day.
When you practise portion control, you don’t have to give up your favourite treats. It’s about finding a good mix between having treats and eating well. Give yourself treats once in a while, but only in small amounts so you can savour the flavours without going overboard.
Practise is needed to learn how to control how much you eat.
