If your eyes are sometimes larger than your stomach, then you’ve probably discovered how difficult it is to navigate restaurant menus and supermarket aisles. Seemingly everything is ‘Family Size’ or ‘20 percent off!’ Then there’s the nutrition and serving-size label on the back: Can you only eat one row of that block of chocolate and stop?
But, fear not, despite food continuing to be served in bigger packages, you can keep your portions under control – to help your weight management goals and ensure proper nutrition intake – without feeling hungry or being tempted to consume too many calories. How much you eat can be nearly as important as what you eat, so here are some tips and strategies for portion control to help you maintain control of your weight-loss goals and healthy lifestyle.
Mind Your Meals
Planning your daily and even weekly meals and snacks is one of the easiest ways to keep yourself on track to help avoid overindulging. After you cook and prepare your meals, divide up portions into containers for your next day’s lunch. Meats, poultry, dairy and many other staples can last for weeks when properly frozen and you’ll have prebuilt, portion-controlled plates for future meals.
Fill Up with Fibre
We know fibre is crucial for your digestive tract but a wealth of science suggests fibre and protein work together to promote satiety or feeling ‘full’. This correlates to fewer calories consumed by eating fruits and vegetables, whole grains, nuts and beans. Isagenix® Fibre Snacks™ are a delicious way to increase your fibre intake.
You’ve probably heard the expression ‘eat the rainbow’ when it comes to fruits and vegetables and for good reason. A popular rule of thumb is to leave half of your plate for produce with the remaining 50 percent split between a protein and either whole grains or legumes. Types of food on your plate (protein, good fats, fibre and carbohydrates) and even textures of your food can help your stomach reach satiety and feel full.
Sip Your Water
Put your fork down and take a sip of water every few minutes. Sometimes you might think you’re hungry but your body is actually telling you that it’s thirsty! Plus, drinking water makes you feel fuller and forces you to eat slower, which also helps with portion control!
Stop Before Seconds
Have you ever gone back for seconds only to realise that you weren’t really that hungry? When you are surrounded by delicious food you might not always feel full immediately after finishing a meal, so eating slower or taking a short break can give you time to determine whether you should refill your plate. Try extra chewing, putting down your silverware after each bite or even using utensils with your opposite hand to help you slow down and savour your food’s taste and texture.
The most convenient way to manage your portion sizes is by following an Isagenix System. Our Weight Loss Premium Pack or 30-Day Weight Loss System provide all the nutrition you need without the worry of over or undereating. Rather than spending extra time measuring your meals, put it towards a longer training session or use it to spend time with the people who mean the most to you.
- Green, H. Slavin, J. 2007. Dietary fibre and satiety. Nutritional Bulletin. pp. 32-42. doi: 10.1111/j.1467-3010.2007.00603.x