If you’re trying to lose weight, it can be difficult to determine just how much you should be eating to meet your weight-loss goals. Chances are, you’re probably consuming portions that are far larger than the recommended serving size.
Even if you’ve had weight-loss surgery to reduce the size of your stomach, it’s important to stay on top of managing your portion sizes. If you continue to eat large portion sizes after bariatric surgery, you may end up stretching your stomach pouch and require bariatric revisional surgery. On the other hand, if you’re working on losing weight through diet and exercise alone, failing to manage portion sizes could be a potential weight-loss barrier.
Take a look at these six manageable ways to restrict your portion sizes and meet your weight-loss goals even sooner!
1. Replace large dishes and bowls with those that are smaller
Studies have shown that individuals who eat from bigger plates are more likely to add extra food to their plates -- increasing the risk for overeating. Switch to using smaller dishes and bowls to automatically decrease portion sizes.
2. Serve meals in the kitchen and not at the table
When you lay out food in buffet style at your dining room table, you’re less conscious about the amount of food you’re eating since it’s right in front of you. Going forward, only serve yourself the amount of food you plan on eating, and don’t go back for seconds.
3. Measure your portions
If you’re carefully tracking your diet and calorie intake, you might benefit from measuring your portion sizes using cups and measuring spoons. Keep all measuring cups and spoons on your kitchen counter for accessibility purposes.
4. Dine out less often
Considering restaurants often serve two or three times the amount of recommended serving size, plan on sharing a meal with a friend or partner, or ask your server to immediately box up half of your meal. This will help prevent you from eating more than you should when you lack access to nutrition information and measuring tools.
5. Prepare meals in advance
If you typically resort to eating fast food or dining out as a result of being busy throughout the week, schedule time on weekends for meal prep. Chop up fruits and vegetables and separate them into bags or containers you can grab on the go. Also, make large casseroles or pots of soup that can easily be reheated throughout the week.
6. Add milk and cream prior to pouring coffee
The best way to approach coffee for weight loss is to drink it black minus the milk, cream, and sugar. But if you insist on adding these extras to your coffee, do so before you pour the coffee so you can keep track of how much you’re consuming. A little milk, cream, and sugar goes a long way, especially if you drink more than one cup of coffee per day.