{"id":8553,"date":"2023-07-19T09:57:26","date_gmt":"2023-07-19T01:57:26","guid":{"rendered":"http:\/\/zestmag.com\/online\/?p=8553"},"modified":"2023-07-19T09:57:28","modified_gmt":"2023-07-19T01:57:28","slug":"embrace-healthy-eating-habits-with-portion-control-for-weight-loss","status":"publish","type":"post","link":"https:\/\/zestmag.com\/online\/embrace-healthy-eating-habits-with-portion-control-for-weight-loss\/","title":{"rendered":"Embrace healthy eating habits with portion control for weight loss"},"content":{"rendered":"\n

By Susan Bowerman, <\/em>MS, RD, CSSD, CSOWM, FAND
Senior Director, Worldwide Nutrition Education and Training, Herbalife<\/p>\n\n\n\n

The mix of the ever changing temperature from heat to the rainy season is in full swing, and as we celebrate Nutrition Month in the Philippines, it’s essential to take a moment to reflect on our eating habits. While we may not experience the cold winters that some countries do, we can still face challenges when it comes to maintaining a healthy weight. Filipinos tend to indulge in flavorful dishes and savory meals during this season that may lead to potential weight gain. However, fear not! With an abundance of delicious seasonal fruits and vegetables available locally, this presents a perfect opportunity to embrace healthier eating habits. Remember, portion control is just as vital as the nutritious foods we include on our plates! <\/strong><\/p>\n\n\n\n

If you\u2019re looking to shed weight, portion\ncontrol is a great method to help you monitor how much you\u2019re eating by keeping\nyour calories in check. Remember, a portion is the amount of food you put on\nyour plate, while a serving is an exact amount of food. The idea is to\nunderstand what your body needs and just eat to that level.  Oftentimes,\nwe overeat because we feel we must finish all that\u2019s on our plate or\nrestaurants have pre-determined giant portions, which leads to weight gain.
\n
\nThe way we serve and plate our food greatly influences how much we eat. If you\neat a healthy diet, you might think that it would be hard to overeat.  But\nplenty of people who fill their plates with healthy foods actually struggle with\ntheir weight because they simply eat way too much.<\/p>\n\n\n\n

In fact, according to a meta-analysis published in\u00a0Obesity Research & Clinical Practice<\/a>, the use of portion-controlled plates among study subjects resulted in significant reductions in body weight, body mass index, and waist circumference.

8 Practical Tips to Help You Control Your Portions <\/strong><\/p>\n\n\n\n

The idea that \u201cyour eyes are bigger than your stomach\u201d really applies here.\u00a0 When you\u2019re loading up your plate, you\u2019re relying on what you see to determine your portion, which is often a lot more than what you can \u2013 or should \u2013 eat.<\/p>\n\n\n\n

And, as aforementioned, there\u2019s a difference between a \u201cserving\u201d and a \u201cportion\u201d.\u00a0 Serving sizes are what you see on the nutrition facts panel of food packages \u2013 but that may or may not reflect the amount that you actually eat.\u00a0\u00a0 We are programmed to finish whatever is put in front of us, whether it\u2019s a lot or a little. That\u2019s your \u201cportion.\u201d And, oftentimes, the only way you know that you\u2019re finished eating is when the empty plate tells you, \u201cI\u2019m done.\u201d <\/p>\n\n\n\n

Here are a few habits that can help you with portion control when serving and plating your meals: <\/p>\n\n\n\n

1. Choose smaller serving containers.<\/strong><\/p>\n\n\n\n

From soup to nuts, any dish served from a large\ncontainer could encourage you to eat more of it. According to the University of Cambridge<\/a>, people consume more food and drink when offered larger-sized portions,\npackages, or tableware than smaller-sized versions. So, to manage your portions,\ntry serving from a smaller bowl or saucepan.<\/p>\n\n\n\n

2. Opt for smaller utensils.
\n<\/strong>You\u2019ll serve yourself more if you use a large\nserving spoon than you will from a smaller one, so be aware of how much you\u2019re\nputting on your plate. \u201cJust a couple of scoops\u201d of anything can add up really\nfast when the scoop is the size of a shovel.<\/strong><\/p>\n\n\n\n

3. Consider the size of your plates.<\/strong><\/p>\n\n\n\n

When you use a smaller plate, it looks as if it\nholds more food \u2013 which means your eyes are telling you that this plate of food\nwill be more filling.  So, if you\u2019re trying to cut calories by cutting\nportion sizes, trim the size of your plate, too.<\/p>\n\n\n\n

4. Consider the height and width of your drinking glasses.<\/strong><\/p>\n\n\n\n

If you\u2019re trying to curb your intake of liquid\ncalories, consider the size and shape of the glass you use. Tall skinny glasses\nappear to hold much more than short, wide ones \u2013 which fools your eyes into\nthinking that your stomach will be getting more.<\/p>\n\n\n\n

5. Plate up in the kitchen instead of at the table.<\/strong><\/p>\n\n\n\n

Serving food family style makes it easy for\neveryone to help themselves, which is why it\u2019s not such a good idea if you\u2019re\ntrying to control portions. With serving dishes on the table, it\u2019s too easy to\nhave \u201cjust another spoonful.\u201d Instead, portion out your meal in the kitchen.\nThe only serving dishes you should keep on the table are those holding\nlow-calorie veggies and salads.<\/p>\n\n\n\n

6. Consider the plate color.<\/strong><\/p>\n\n\n\n

I\u2019m not suggesting that you go out and buy new\nplates, but keep in mind that the color of your plate can affect your ability\nto visualize how much you\u2019re eating. When there\u2019s a large contrast between the\ncolor of the food and the color of the plate \u2013 picture a dark square of\nchocolate cake on a bright white plate \u2013 it\u2019s easier to visualize the portion,\nwhich makes it easier to control how much you are eating.<\/p>\n\n\n\n

7. Eat lower-calorie foods first.<\/strong><\/p>\n\n\n\n

When you\u2019re really hungry and you\u2019re serving\nyourself a plate of food, you\u2019re likely to serve yourself more of the\nhighest-calorie foods that are available, and you\u2019re also likely to dig into\nthem first<\/em> once you sit\ndown to eat, meaning you\u2019re going fill up on those high-calorie foods first!<\/p>\n\n\n\n

If this sounds like you, try digging into your\nsalad or veggies first \u2013 that way, you\u2019ll start to fill up with the\nlowest-calorie items first, which leaves less room for the heavier stuff.<\/p>\n\n\n\n

8. Use your plate as a guide.<\/strong><\/p>\n\n\n\n

Your plate could also serve as a guide on how to\ndivide up the components of your meal. The recommendations below are rough\nestimates since each person has unique dietary needs, but they can be a useful\nguide \u2013 especially when you\u2019re eating in a restaurant.<\/p>\n\n\n\n