Weight loss: Tricks to control your portion size

5 smart tricks to control your portion size

The key rule to get healthier and fit is to eat clean. Food containing fewer spices, sugar, oils and fat are crucial to shed kilos and keep diseases at bay. Besides, how much you are eating is also important. It is too easy to eat too much without realising that you are overdoing the recommended portion size. Having healthy food does not give you the liberty to overindulge as it can easily sabotage your weight loss goal.

Understanding the portion size of your food is important to make better eating choices and reach your goal. For your help, we have listed 5 smart tricks to control your portion size when trying to come to shape.

​Use small plate

One of the easiest things you can do to avoid overindulging is using small cutleries to have your meal. Using small plates and spoon can subconsciously influence the amount of food someone eats. We all have a habit of filling our plate with food. When we use a large plate, the chances of overeating goes up. To avoid this, it is recommended to use small plates and spoon to have your meal.

Avoid eating directly from the container

Eating food from jumbo-size packages or large containers also encourages overeating. People generally do not get an idea of how much they are eating and tend to overeat without realising it. This specifically happens in the case of snacks and nuts. Even studies suggest that people tend to eat more out of large packages as compared to the smaller one. So take some snacks on the plate and then eat it.

Use your hand as serving guide

If you are not aware of the correct serving size then use your hand as your serving guide. Our hands are in proportion to our body. So, ultimately a bigger person has bigger hands and so the serving size will be more to fulfil the need. Your plate should be filled with:

Protein-rich food: A palm serving

Vegetables and salads: A fist-sized portion

Carb-rich foods: One cupped-hand portion

High-fat foods: One thumb-sized portion

Maintain a food journal

It might seem non-essential to you to keep a track of the food you are eating in a day, but practically this strategy works. Noting down the food you had in a day and serving size increases the awareness of the type and amount of foods you’re consuming. Keeping a food diary helps you to stay on track.

Start with a glass of water

Drinking water 30 minutes before your mealtime can suppress your hunger and make you eat less. People often get confused between hunger and thirst. Quenching your thirst will make it easy for you to determine how hungry you are so it is advised to drink a glass of water before every meal.