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How to lose weight - Portion Control Tips for Weight Loss

How to lose weight - Portion Control Tips for Weight Loss

Portion Control Tips for Weight Loss


Portion Control Tips for Weight Loss: How often do you visit a supermarket or a junk food restaurant and opt for a large pack of fries or a soft drink because the difference between the price of small and large size is not much? Or do you buy a big tub of popcorn instead of the usual one because it saves you money? If you feel that you do this too, then you should know that in an effort to save a few bucks, you are actually doing a lot of damage to your health.


This is the time to control the amount of food you eat if you want to stay healthy for a long time. We all have different calorific requirements. It depends on our age, gender, weight, height, activity level, etc. The portion size is different from the serving size. Portion size is the amount of food that you put on your plate to eat. Controlling your eating part will also help you manage your weight problem and achieve a healthy body. So let us know which tips and tricks should be followed to control the amount of food -


How to control the amount of food

Portion Control Tips for Weight Loss


To control the amount of food, check out your food pyramid, which gives you an idea about the daily needs of various nutrients. You can plan your meals and reduce the amount of food to meet your calorific needs. For example, if you eat five servings a day, divide them into three to four different meals to control your portion of food.


As far as possible, eat a balanced diet that is nutritious and healthy and also reduce sugar and salt intake. And consume as many calories as you need.


  1. Take small amounts of food several times a day. This will help control your food and improve your metabolism.
  2. Eat healthy snacks in between meals to avoid hunger; this can prevent you from overeating.
  3. Use small serving plates, bowls, and glasses to effectively control the size of your portion.
  4. Experts say that the red color motivates you to eat more food. Therefore, avoid using red-colored plates, bowls.
  5. Use blue, green, and yellow color plates as it gives a calming effect.
  6. Drink a big glass of water before eating. Drinking water before meals will fill your stomach, so you will eat less naturally.
  7. Include vegetables like spinach in your diet. This is an easy way to reduce calories so that your stomach will also get full quickly. Use whole grain bread instead of bread.
  8. Think again about the way you use grains and starch. For example, instead of starting the breakfast with a granola base, take a cup of yogurt and then sprinkle a small amount of granola on it. Load your plate with vegetables and take a serving of lean protein.
  9. Light up for a relaxed meal and listen to soothing music. In this way, the time of eating increases, and the quantity of your food decreases. Chew the food slowly, after taking any piece in the mouth, keep the fork down.
  10. When you sit down with chips, do you know how much you are eating? Do not eat chips or anything else directly from the same packet, instead eat any food item on a plate or a bowl. This will tell you how much you are eating.
  11. Drink some soup before you start eating. Research suggests that starting a meal with a soup can help you reduce your overall calorie intake. And this will make you less hungry too.
  12. After finishing your meal eat some of your sweet. It is good if you eat 'fennel and sugar candy' or a little jaggery instead of sweets, so the amount of food can be controlled.


Other tips to Portion Control Tips for Weight Loss


You don't have to rely on a measurement to control your position size, you can get estimates with the help of your hands and other everyday items:


Eat about a handful to choose the size of your meat (the larger your palm). It will weigh about 75 grams (2.5 ounces).

To eat cooked rice, pasta, or boiled potatoes, look at a computer mouse as it would equal half a cup or 125 grams.

For salad and vegetable potions, open both of your palms together.

A tennis ball-shaped ice cream is ideal.

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