Snack Smarter and Control your Portion Sizes!
EASY WAYS TO CONTROL YOUR PORTIONS
Let's Start to Snack Smarter!
To help you reel in your portions and live your healthiest life, we've compiled a list of the best science-backed tips and ingenious portion control products known to man. To shrink down to your goal weight, pick a tip or two that best fits into your lifestyle and then purchase a few products that can help you dole out the right amounts of your favorite foods!
1.MAKE YOUR OWN SNACK PACKS
Outsmart your snack habit by pre-portioning everything from crackers and almonds to oatmeal and pasta as soon as you bring them home from the store. To stop yourself from going back for a second baggie of snacks, write the calorie count of the contents with a Sharpie nice and large! "Partitioning food prevents you from eating larger portions because stopping to open another package forces you to pay attention to how much you're actually consuming"
Keep caloric nibbles out of your kitchen, the less caloric a food is, the harder it is to overdo it!
2.DON'T SKIP MEALS
The more your tummy is rumbling the more likely you'll serve yourself—and subsequently gobble down—far too much food! Aim to eat something with protein, fiber, and a bit of healthy fat every four hours or so.
Not only will this strategy help you avoid overeating, it will also help ward off that debilitating mid-afternoon slump.
3.EAT IN A SMALL PLATE
The bigger your plate, the bigger your meal. Why? While smaller plates make food servings appear significantly larger, larger plates make food appear smaller, which can lead to overeating. In one study, campers who were given larger bowls served themselves and consumed 16 percent more cereal than those given smaller bowls. Swapping dinner for salad plates (or even something closer to 9 or 10 inches in diameter) will help you eat more reasonable portions, which can help the pounds fly off your frame!
To kick even more calories to the curb—and ensure you're eating the right amounts from each food group—invest in a set of bnmulti portion control plate and bowl
4.PLAN YOUR MEALS AND START A FOOD JOURNAL
Next time you're craving some after dinner sweets, try mentally reviewing everything you ate earlier in the day.
Remembering what you ate activates your brain's hippocampus, which may play a role in decision-making to help you say no to consuming extra calories.
To tame your appetite, keep a food journal throughout the day and then review it before you reach for dessert.
5.USE YOUR CUPCAKE MOLD FOR MORE THAN MUFFINS
Occasionally indulging in some chicken pot pie or a slice of pizza isn't the reason you can't lose weight. Your pants feel tight because you're portions of these caloric treats are massive. To help you eat your cake, and lose weight too, invest in some cupcake molds. The catch? Don't use it bake muffins! Instead, use them to craft mini versions of comfort food classics like mac and cheese and tiny little pies.
Paired with fruit or veggie salad, the bite-sized portions can help to keep temptation at bay and calories under control.
6.USE MEASURING CUPS AND SCALES
This way be an obvious old school trick, but using measuring cups and scales can help you learn what actual serving sizes look like. And just because you invest in these gadgets now doesn't mean you have to use them forever.
After you learn how many almonds make up a one serving and memorize what a cup of pasta should look like, you'll be able to eyeball your portions more accurately moving forward.
7.DRINK MORE WATER
Adequate water intake is essential for all your body's functions, and the more you drink, the easier it is to cut back on calories (without going hungry) and lose weight. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers—likely because the water filled up their bellies and curbed their appetites.
8.USE A PORTION LUNCH BOX
Eating in restaurants usually means less individual control over ingredients and cooking methods, as well as larger portion sizes... Try packing your lunch in a Portion Lunch Box that has built different compartments. Use the biggest one for your veggies, and the two smaller ones for your grains and proteins.
(Try this combination: Garlic roasted broccoli (veggie), roasted sweet potatoes (carb) with grilled chicken (protein); and a mixed green salad (veggie) with quinoa (carb) and s blend of seasoned chickpeas and kidney beans (protein).
9.UP YOUR PROTEIN
If you find yourself ravenously shoveling food in your mouth throughout the day, you're likely not getting enough protein. In one University of Sydney study, people who ate a low-protein diet reported feeling hungrier and ate 12 percent more calories throughout the day than those who consumed more of the muscle-building nutrient. While 12 percent may not seem too awful, the researchers estimate that this could add up to an extra kg of weight gain per month. That's more 12 kg a year! The easiest way to add more protein? Make sure every snack you have throughout the day includes 5 to 15 grams of the nutrient. That might mean swapping out chips for an ounce of almonds (6 grams) or reaching for a Greek yogurt (15 grams) instead of an ice cream bar.
AND OF COURSE... CONSIDER SERVING SIZE!!
Sure, this story is about portion size, but when it comes to keeping your portions in check, serving size is actually really important. What's the difference?
Serving sizes, which are often listed on the nutrition label, refer to how many servings are inside a bag or box of food.
So for example, if a snack bag of popcorn has 130 calories per serving, and the bag has two servings, you'd actually be consuming 260 calories if you scarfed down the entire thing in one sitting. Read the label and proceed with caution because to consume far more than you bargained for.