Portion control is one of our collectively least favorite topics when trying to lose weight. The thought of weighing and measuring everything you eat may seem to be a tedious chore, but it really isn’t as hard as you might think.
Add food prepping into the equation, and you will have a much easier time with using portion control in every meal. Use these tips to help you get started using portion control today.
Portion Control For Healthy Natural Weight Loss
This is probably the easiest way to get the hang of portion control.
Take a look at one of your dinner plate and divide it in half.
The top half should be used for your vegetable or vegetable/fruit combo portion. You can choose a salad of dark leafy greens with sliced fresh strawberries, some steamed fresh veggies or even a combination of both. Just be sure that your veggie portion is half of the plate.
To help keep your calorie amounts lower, avoid using butter or creamy dressings to top your veggies. Instead, try using your favorite vinegar mixed with herbs to season.
The lower half of the plate will be divided in half, one side for your protein portion and one side for your carbohydrate portion.
Your protein portion should be about the size of your palm (roughly 3 ounces). You can fill this portion with fish, chicken, turkey, beans or lentils.
Your carbohydrate portion should be a serving of whole grain pasta, brown rice, quinoa or other whole grain. A serving size is about a 1/2 cup.
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Again, avoid butter or cream based sauces and instead try using some fat free Greek yogurt mixed with your favorite herbs and spices to create a creamy (healthy) sauce instead.
This method can be used whether you are at home or eating out.
Here are a few tips for eating out while observing portion control:
- Ask your server to bring a take-home container out with your meal.
- Before you dig in and enjoy the meal, remove the excess food from your plate right into the to-go container for tomorrow.
- Never hesitate to ask for substitutions, such as swapping healthy veggies out for the carb-heavy sides of pasta or potato.
- Select a vinaigrette instead of a creamy dressing and ask for it on the side.
Food Prep Saves Time and Controls Your Portion Sizes
Food prepping is a great way to control your portions while saving you some time throughout the week.
Here are some tips to get you food prepping in no time.
- Plan on taking one day a week to cook your protein and carbohydrates, cut up veggies and fruit and portion out your meals. This will give you a nice supply of ready to use portions for any meal.
- You will need to get some freezer containers and bags to hold your portions. There are also food prep containers available that are already divided to make portioning easier. You can find them in stores and online.
- The night before your planned food prep day, soak a 1lb bag of dry beans. Then they will be ready to cook when you get to prepping. Cook your beans and allow them to cool before dividing into servings in your freeze containers. You can also cook up some lentils and potion them the same way. A serving size of cooked beans or lentils is 1/2 cup.
- Cook your proteins! You should make your protein choices a lean protein like fish, chicken and turkey. You can season your meat with your favorite seasonings or herb mixes. Once the meats are cooked and cooled, divide the portions into your containers and remember to label them with each flavor choice. A portion of protein should be the size of the palm of your hand, or 3 ounces.
- Cook your carbohydrates, it’s best to choose complex carbs like, whole ancient grains (quinoa, barley or brown rice), whole grain pasta or whole grain bread. Try to cook a few different choices to make sure you have a nice variety. A portion of cooked whole grains or whole grain pasta is 1/2 cup. Place in the freezer for easy to grab carb portions.
- Cut up, slice or dice your fresh veggies and place into bags or containers. Food prepping is all about making your life easier throughout the upcoming week. You can eat them fresh for lunches and snacks (place some in sandwich bags to take for a healthy snack), add some to an omelet for breakfast and steam some for dinner. Having them precut will cut your time in the kitchen when making meals.
- Cut up fresh fruits, like mango, banana, and strawberries (blueberries and raspberries can be frozen whole). Freeze or chill the fruit, and you’ll have instant access for breakfast smoothies or healthy snacks on the go. A serving size of fresh fruit is one cup.
Portion control doesn’t have to be scary or tedious, it just takes a little practice, and before you know it, it’s a healthy habit that will help you reach your weight loss goals.
You can eat healthy and eat well at the same time!