{"id":5891,"date":"2022-05-06T10:12:00","date_gmt":"2022-05-06T09:12:00","guid":{"rendered":"https:\/\/healthwire.pk\/healthcare\/?p=5891"},"modified":"2022-12-28T18:00:54","modified_gmt":"2022-12-28T13:00:54","slug":"tips-to-portion-control-for-weight-loss","status":"publish","type":"post","link":"https:\/\/healthwire.pk\/healthcare\/tips-to-portion-control-for-weight-loss\/","title":{"rendered":"Don\u2019t Starve! Know About Tips to Portion Control for Weight Loss"},"content":{"rendered":"\n<p><em>Are you trying to lose weight?<\/em> OR<em> Seeking a more convenient method to eat healthy without constantly feeling hungry?&nbsp;<\/em><\/p>\n\n\n\n<p>Portion control is a key to weight loss. It is an excellent way to keep track of your healthy eating habits.&nbsp;<\/p>\n\n\n\n<p>Here, I am going to define portion control and provide numerous recommendations on how to successfully portion manage yourself to a healthy lifestyle.<\/p>\n\n\n\n<p>Continue reading to learn everything there is to know about <strong>portion control for weight loss<\/strong>.&nbsp;<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_17 counter-hierarchy counter-decimal ez-toc-grey\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/healthwire.pk\/healthcare\/tips-to-portion-control-for-weight-loss\/#what_is_portion_control_and_why_is_it_important\" title=\"What is Portion Control and Why is it Important?&nbsp;\">What is Portion Control and Why is it Important?&nbsp;<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/healthwire.pk\/healthcare\/tips-to-portion-control-for-weight-loss\/#how_does_portion_control_diet_for_weight_loss_works\" title=\"How Does Portion Control DIet for Weight Loss Works?&nbsp;\">How Does Portion Control DIet for Weight Loss Works?&nbsp;<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/healthwire.pk\/healthcare\/tips-to-portion-control-for-weight-loss\/#tips_to_control_your_portions_sizes_for_weight_loss\" title=\"Tips to Control Your Portions Sizes for Weight Loss\">Tips to Control Your Portions Sizes for Weight Loss<\/a><ul class=\"ez-toc-list-level-3\"><li class=\"ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/healthwire.pk\/healthcare\/tips-to-portion-control-for-weight-loss\/#drink_more_water\" title=\"Drink More Water\">Drink More Water<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/healthwire.pk\/healthcare\/tips-to-portion-control-for-weight-loss\/#dont_forget_to_read_nutrition_labels\" title=\"Don\u2019t Forget to Read Nutrition Labels!&nbsp;\">Don\u2019t Forget to Read Nutrition Labels!&nbsp;<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/healthwire.pk\/healthcare\/tips-to-portion-control-for-weight-loss\/#use_smaller_plates\" title=\"Use Smaller Plates\">Use Smaller Plates<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/healthwire.pk\/healthcare\/tips-to-portion-control-for-weight-loss\/#make_your_plate_a_portion_guide_for_you\" title=\"Make Your Plate A Portion Guide for You\">Make Your Plate A Portion Guide for You<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/healthwire.pk\/healthcare\/tips-to-portion-control-for-weight-loss\/#use_your_hands_as_a_portion_guide_for_you\" title=\"Use Your Hands as A Portion Guide for You\">Use Your Hands as A Portion Guide for You<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/healthwire.pk\/healthcare\/tips-to-portion-control-for-weight-loss\/#next_is_eat_slowly\" title=\"Next is, Eat Slowly&nbsp;\">Next is, Eat Slowly&nbsp;<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/healthwire.pk\/healthcare\/tips-to-portion-control-for-weight-loss\/#some_other_things_to_consider\" title=\"Some Other Things to Consider!\">Some Other Things to Consider!<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what_is_portion_control_and_why_is_it_important\"><\/span><strong>What is Portion Control and Why is it Important?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To me, one of the most effective nutrition hacks I&#8217;ve discovered for keeping to a healthy lifestyle, losing weight, and subsequently maintaining my optimum weight is portion control.&nbsp;<\/p>\n\n\n\n<p><em>But what is portion control?<\/em> The amount of food served on a plate for a single sitting or meal is referred to as portion size. Not only can portion management help us lose weight and keep excess calories at bay, but it can also help us maintain a healthy weight in the long run.<\/p>\n\n\n\n<p>This allows us to see what&#8217;s in our meals and how much we need to eat to achieve our objectives. In the end, portion control implies that no food is beyond bounds; it&#8217;s only a matter of deciding whether or not to eat something.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how_does_portion_control_diet_for_weight_loss_works\"><\/span><strong>How Does Portion Control DIet for Weight Loss Works?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We can essentially assume control over how much of our food is stored as fat by portioning out our food and managing the quantity of food we put into our body.&nbsp;<\/p>\n\n\n\n<p>And, if we eat at a calorie deficit, which means we consume fewer calories each day than our bodies require to function, we can force our bodies to burn stored fat for energy, resulting in weight loss.&nbsp;<\/p>\n\n\n\n<p>Up to a point, the more stored fat your body burns, the more weight you lose, which is why we must maintain a good, balanced diet while using portion control.<\/p>\n\n\n\n<p>Also know about <a href=\"https:\/\/healthwire.pk\/healthcare\/intermittent-fasting-the-new-weight-loss-trend-of-2021\/\" target=\"_blank\" rel=\"noreferrer noopener\">intermittent fasting for weight loss<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"tips_to_control_your_portions_sizes_for_weight_loss\"><\/span><strong>Tips to Control Your Portions Sizes for Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Don&#8217;t worry!!! I&#8217;m not suggesting that you lose weight by eating carrot sticks and celery every day. In fact, I encourage <a href=\"https:\/\/healthwire.pk\/healthcare\/healthy-lunches-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\">eating portions that make you feel full<\/a> and pleased while also understanding how your food is broken down.&nbsp;<\/p>\n\n\n\n<p>To assist you, I&#8217;ve compiled a list of portion control diets for weight loss&nbsp; guidelines that I found useful when I first started.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"drink_more_water\"><\/span><strong>Drink More Water<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><em>Did you know that drinking water before a meal can help you reduce your portion size and lose weight faster?<\/em> Seriously!<\/p>\n\n\n\n<p>We tend to eat more when we&#8217;re dehydrated. Drinking a glass of water before your meal can actually help because you&#8217;ll be less tempted to overeat.&nbsp;<\/p>\n\n\n\n<p>What should I do? I sip a glass of water and wait 30 minutes if I know I&#8217;ve already eaten everything my body requires. If I&#8217;m still hungry, I usually go for a tiny snack and not a full meal.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"dont_forget_to_read_nutrition_labels\"><\/span><strong>Don\u2019t Forget to Read Nutrition Labels!&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You need to read all nutrition labels. This is a huge step forward in terms of understanding what&#8217;s in your food and to determine serving sizes. However, this does not imply that we follow the serving recommendations on the label. Instead, we rely on labels to figure out how much of that meal we should consume.&nbsp;<\/p>\n\n\n\n<p>Knowing the recommended serving sizes for regularly consumed foods can aid with portion control diet for weight loss.&nbsp;<\/p>\n\n\n\n<p>Following are some examples:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Half cup of cooked rice or pasta<\/li>\n\n\n\n<li>1-2 cups of vegetables and salads<\/li>\n\n\n\n<li>1 cup of breakfast cereal<\/li>\n\n\n\n<li>3 ounces of cooked meats<\/li>\n\n\n\n<li>2 tablespoons of nut butter<\/li>\n<\/ul>\n\n\n\n<p>You don&#8217;t have to measure your meals all of the time. However, doing so for a short amount of time may be beneficial in developing awareness of what constitutes an adequate portion size. You might not need to measure everything after a while.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"use_smaller_plates\"><\/span><strong>Use Smaller Plates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>There&#8217;s something about completing your plate that makes all the difference. I know it sounds ridiculous, but utilising smaller plates will make you feel like you&#8217;re eating a substantial dinner and fool your brain into thinking you&#8217;re full.<\/p>\n\n\n\n<p>According to one research study, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21982579\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">people who used a large bowl ate 77 percent more spaghetti<\/a> than those who used a medium-sized bowl.&nbsp;<\/p>\n\n\n\n<p>As a result, substituting a smaller plate, bowl, or serving spoon for your customary ones can help you eat less and avoid overeating.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"make_your_plate_a_portion_guide_for_you\"><\/span><strong>Make Your Plate A Portion Guide for You<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>If weighing or measuring food isn&#8217;t your thing, use your plate or bowl as a portion management guide instead. This will assist you in determining the best macronutrient ratio for a balanced meal.<\/p>\n\n\n\n<p><strong>The following is a rough guide for each meal:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Half plate of salad or vegetables<\/li>\n\n\n\n<li>Exceptional protein \u2013 Meat, fish, eggs, tofu, beans, pulses, poultry, and&nbsp; beans make up a quarter of a meal<\/li>\n\n\n\n<li>Quarter of a plate of complex carbohydrates, such as whole grains and starchy veggies<\/li>\n\n\n\n<li>Half a tablespoon (7 grammes) of high-fat foods, such as cheese, oils, and butter<\/li>\n<\/ul>\n\n\n\n<p><strong>REMEMBER!<\/strong> <em>This is just a suggestion; everyone&#8217;s dietary requirements are different.&nbsp;<\/em><\/p>\n\n\n\n<p>Read further about <a href=\"https:\/\/healthwire.pk\/healthcare\/healthy-lunches-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\">healthy lunches for weight loss<\/a>.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"use_your_hands_as_a_portion_guide_for_you\"><\/span><strong>Use Your Hands as A Portion Guide for You<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Another method for determining proper portion size without the use of measurement instruments is to simply use your hands.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"840\" height=\"480\" src=\"https:\/\/healthwire.pk\/wp-content\/uploads\/2022\/05\/high-protein-food-840x480.jpg\" alt=\"high-protein-foods-for-weight-loss\" class=\"wp-image-5893\"\/><\/figure>\n\n\n\n<p><strong>The following is a rough guide for each meal:<\/strong><\/p>\n\n\n\n<p><strong>High-protein foods \u2013<\/strong> Such as meat, fish, and beans, are served in palm-sized quantities for women and two palm-sized servings for males.<\/p>\n\n\n\n<p><strong>Salads and vegetables<\/strong> \u2013 For women, a fist-sized portion and for men, two fist-sized pieces.&nbsp;<\/p>\n\n\n\n<p><strong>High-carb foods<\/strong> \u2013 Such as whole grains and starchy vegetables, should be consumed in one cupped-hand quantity for women and two for males.<\/p>\n\n\n\n<p><strong>High-fat foods<\/strong> \u2013 Such as butter, oils, and nuts, should be limited to one thumb-sized portion for women and two for men.<\/p>\n\n\n\n<p>Also read about <a href=\"https:\/\/healthwire.pk\/healthcare\/protein-rich-foods-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\">protein rich foods for weight loss<\/a>.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"next_is_eat_slowly\"><\/span><strong>Next is, Eat Slowly&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Next tip to portion control diet for weight loss is eating slowly. It may be difficult to retrain yourself at first, but try to eat more slowly. The longer you take to eat, the more full you will feel before you finish, allowing you to eat only what you require and avoid overeating.<\/p>\n\n\n\n<p>Suggested Read: <a href=\"https:\/\/healthwire.pk\/healthcare\/gm-diet-plan-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\">GM Diet Plan for Weight Loss<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"some_other_things_to_consider\"><\/span><strong>Some Other Things to Consider!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Finally, there are a few things to bear in mind when it comes to portion control and weight loss.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep using your portion control plates until it becomes second nature.<\/li>\n\n\n\n<li>Do not consume leftovers from your children.<\/li>\n\n\n\n<li>Save the leftovers for the next day to avoid food waste. Don&#8217;t eat too much.<\/li>\n\n\n\n<li>Keep your doctor up to date on your new diet and lifestyle.<\/li>\n\n\n\n<li>Weigh yourself every week, and have your body composition analysed once a month.<\/li>\n<\/ul>\n\n\n\n<p><strong>Take Away!<\/strong>&nbsp;<\/p>\n\n\n\n<p>You can incorporate portion control for weight loss into your everyday activities in addition to diet and exercise. Portion control is a terrific way to eat less calories without feeling like you&#8217;re depriving yourself.&nbsp;To begin, look for government-recommended serving sizes on labels for goods that come in packaging. You can also follow the tips outlined here. Moreover, you can get consultation with the best <a href=\"https:\/\/healthwire.pk\/doctors\/lahore\/nutritionist\" target=\"_blank\" rel=\"noreferrer noopener\">nutritionists near you<\/a> via Healthwire.pk to get more diet tips for weight loss.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you trying to lose weight? OR Seeking a more convenient method to eat healthy&hellip;<\/p>\n","protected":false},"author":16,"featured_media":5892,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-5891","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-healthy-lifestyle"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Don\u2019t Starve! Know About Tips to Portion Control for Weight Loss - Healthwire<\/title>\n<meta name=\"description\" content=\"Portion control for weight loss can help you with unwanted weight gain. 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It not only maintains weight but also keeps you healthy in the long run.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/healthwire.pk\/healthcare\/tips-to-portion-control-for-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"Health &amp; Wellness Blog | Healthwire\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/web.facebook.com\/pg\/healthwire.pk\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-06T09:12:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-12-28T13:00:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/healthwire.pk\/wp-content\/uploads\/2022\/05\/tips-to-portion-control-for-weight-loss.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kinza Ilyas\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@ilyas_kinza\" \/>\n<meta name=\"twitter:site\" content=\"@healthwirepk\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Don\u2019t Starve! 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