One of the biggest problems that overweight Americans struggle with is controlling their portion sizes, and who can blame them? In a country where restaurants serve entrees that are enough to feed three people and where we all want more “bang for our buck,” it’s no surprise that our portion sizes are out of control.
As such, many of us end up eating more than we bargained for, and, even if the food we’re indulging in is healthy, overeating is still overeating. To help control how much you’re eating and to ensure a healthy portion every time, follow our simple tips.
Tip #1: Don’t Eyeball It
First of all, never make a mere guess about how much you’re eating or about whether or not the amount is “healthy.” Instead, actually weigh and measure your food. That means that, if your diet plan calls for a six ounce chicken breast, you don’t guesstimate, you actually get it out and weigh it. You can measure liquids, like dressings and oils, with tablespoons, teaspoons, and cups. It might take a little extra time, but it’s worth it since you’ll always end up with a perfect portion, making it easier to achieve your goals.
Tip #2: Never Skip Meals
Sometimes, people throw weights and measurements aside and just indulge and eat to their heart’s content. The most common reason they do that (and ruin their diets in the process) is because they have let themselves get overly hungry. If you skip one or more meals a day, it’s no surprise if you find yourself ravenous and unable to control your portions when you do sit down to eat. Don’t set yourself up for failure in this way; plan regular, healthy, properly-portioned meals throughout the day, and make sure you eat and enjoy each one!
Tip #3: Purchase Portion-Friendly Dishware
If you don’t have the time or the energy to devote to measuring and weighing everything that goes into your mouth, consider purchasing some portion-friendly dishware. Many companies make food containers that only fit a certain portion size, usually the recommended portion size for a particular food group. These containers are usually color-coded for easier use and can be a great investment for controlling portions without all the hassle and worry.
Tip #4: Don’t Eat from the Container
If you want to be aware of how much you’re eating and to ensure a proper portion, never, ever eat straight from the container. That goes for ice cream, chips, popcorn, and pretty much everything. When you snack mindlessly from a bag or box, you are probably not going to keep track of how much you’ve eaten, and before you realize it, you may have eaten the whole package! Before you snack, take out one serving size of whatever it is you plan to have, put it on a dish, and then eat that and only that!
If you can follow these tips, each and every time, you should be able to control your portions and eat healthily and mindfully.