9 Tips for Eating Smaller Portions to Watch Your Weight

by Anand Thakkar, M.D.  ~

Did you know that 42.4% of Americans are obese? A good workout helps to deal with weight concerns, but it’s always a good idea to also be conscious of your dietary choices. Doing your workouts consistently can only go so far when getting rid of belly fat. But if you notice a substantial weight gain even when you eat healthy food, you might not know what’s happening. Don’t panic! The problem might lie with your food portions. That’s why in this guide, you’ll learn tips for eating smaller portions for weight control.

1. Half of Your Plate Should be Vegetables

Studies show that vegetables contain lots of fiber and filling water. Coupled with its low-calorie content, it’s the perfect food for portion control. If you want to eat the same volume of food, replace 50% of the starch and protein in your meal with vegetables.

Most experts agree that the main factor of feeling full is food volume. Scale down other food portions and fill your plate with more non-starchy vegetables. If you make mixed dishes, add more veggies to deduct calories and add more nutrients.

2. Eat Protein With All Meals

Compared to carbs and fat, protein makes you feel fuller. This effect applies to both short-term and long-term hunger. With this filling capability, include it in any meal, whether it’s full ones or snacks.

But when selecting protein-rich foods, focus on lean sources like eggs, dairy, and fish. Some plant-based proteins can also help, like bean dips, tofu, and nut butter. For example, a plain Greek yogurt addition to your breakfast smoothie boosts your protein.

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3. Drink Water With Every Meal

Calorie-rich drinks like juice and soda won’t leave you feeling full. The worst part is these leave you with more unnecessary calories. If you want to control your meal size, drink water before you eat since it makes it unlikely for you to overeat.

This tip is more effective for older adults, but it’s always a good habit to develop early on. Younger adults should start by drinking zero-calorie beverages before shifting to water. That way, calorie intake stays lower.

4. Eat Vegetable Soup or Salad First

It seems counterproductive to eat more courses when trying to lessen food consumption. But starting your meal with either a soup or salad helps accomplish that. It’s because these are rich in water and fiber while having low calories.

The combo makes you less likely to eat more calories. But if you’re adopting this tip, don’t use too much salad dressing. It’s rich in calories and can negate the abovementioned benefits.

5. Use Smaller Plates and Cutlery

The size of your plate and cutlery can affect the amount of food you take. Studies show that, regardless of the plate size, you’ll fill it until it’s 70% full. It means you’ll consume more food when using a 10” plate instead of an 8” plate.

With this in mind, use a smaller plate and eating utensils. That way, the same portions appear bigger while you feel fuller. It’s a trick to your brain, but it works even if you’re aware of it.

6. Be Conscious While Eating

When everything in your life demands your attention, it’s easy to eat while distracted. When you’re not paying attention to your food, you’ll end up wanting to eat more. Not just for the current meal, but also for the entire day.

Start practicing mindful eating. Focus on what you eat since it helps you notice your body’s signs of hunger and satiety. Without distractions, you’ll know you ate enough, especially when your hunger leans more to the emotional side.

When you feel hungry, think about whether it’s a physical hunger or you’re just bored or stressed. If it’s the latter, find another activity to replace eating with. Some of these include exercising and going for a walk in the neighborhood.

7. Put Spice in Your Meals

Hot peppers have a chemical compound called capsaicin, which inhibits hunger and appetite. With that, adding them to your meals can make you eat less frequently. If you’re not fond of spicy food, a good alternative is ginger.

The best part is ginger tea works too if you don’t like it as a food ingredient. It’s especially effective during breakfast. This helps you feel less hungry for the rest of the day.

8. Eat More Soluble Fiber

Foods rich in fiber can do a lot in making you feel fuller. But if you want to take it to the next level, look for foods with soluble fiber. These include pears, beans, and oatmeal, which hold more water and give it more bulk.

Also, soluble fiber makes a thick gel-like layer that inhibits digestion. It means your food digests slower, making you full longer. Chia and fiber-rich flax seeds are great for maintaining the feeling of fullness for longer periods.

9. Try Intermittent Fasting

Intermittent fasting means voluntary withholding of food. You can do it for any duration—from a few hours to an entire day. It’s not starving yourself, but it’s a good way to exercise self-control. Its main benefit is weight loss since it increases your body’s rate of burning fat.

This diet method is simple since unlike other diet regimens, it only involves avoiding food. Some diets can be expensive, but fasting sometimes is free. You can do it anywhere, whether you’re at home or working.

With intermittent fasting, eating smaller portions becomes a normal part of your life. It’s a simple but effective method, as long as you’re willing to commit. It requires a lot of willpower at first, but the results are worth your efforts.

Start Eating Smaller Portions Today!

These are some tips for you to begin eating smaller portions. Apply these on every meal and get a better diet plan. To make the most out of these, better talk to your dietician for a diet plan.

Do you need help with your diet? You don’t have to go plan one blindly. Feel free to contact us today and we’ll help you out.