Health Insights

How To Understand Portion Control And Simplify Achieving Your Weight Goal

How To Understand Portion Control And Simplify Achieving Your Weight Goal

Posted by Portions Master on 24th Jun 2020

There is a direct connection between applying portion control to your eating habits and the success of your health goals.

It may seem obvious, however, it’s easy to overlook that larger portions quickly add up to more pounds on the scale and calories to burn.

Large portions make you eat more. If I could teach just one thing about nutrition, it would be this: Larger portions have more calories.  Large portions make you eat more. If I could teach just one thing about nutrition, it would be this: Larger portions have more calories. 

Funny? Portion size is anything but obvious. Research repeatedly confirms that larger food servings not only provide more calories but also have two other effects. They encourage people to eat more and to underestimate how much they are eating. - Marion Nestle, Professor in the Department of Nutrition

Who knew?

Have you heard of the term,  portion distortion?

Average portion sizes have grown so much over the past 20 years that sometimes the plate arrives and there's enough food for two or even three people on it. Growing portion sizes are changing what Americans think of as a "normal" portion at home too. We call it portion distortion. - National Heart, Lung, And Blood Institute

The portion distortion concept is based on most of the population seeing and being served large amounts of food at one time.  In many places, from adolescence to adulthood, our minds are programmed to expect these large portions every time we eat.

Understanding Portion Control

What Is The First Step In Portion Control?

The first step to controlling your portion sizes is understanding the difference between a serving size and a portion size.

A serving size is the recommended amount of food to eat based on nutritional facts.  Portion size is the amount of food that you put on your plate.

For many, this key difference between a recommended serving and the actual portion size becomes a problem.  

Why Portion Control Is Important

To reach your weight goals consuming the correct portion size, each meal is critical.

Weight management can be simplified into two basic concepts:

  1. To lose weight, you must burn more calories than you consume.
  2. To gain weight, you must add more calories than you consume.

This means consuming the correct portion sizes of proteins, carbohydrates, and fats each day determines your ability to lose or gain weight.

A portion is 100 percent under our control. Many foods that come as a single portion actually contain multiple servings. -

While suggested serving sizes can be helpful, it is the actual portion size that you consume that determines the amount of weight you lose, maintain, or gain.

Portion Control Definition:

Portion control is the practice of determining the amount of food necessary to avoid under or overeating.  Exercising portion control is important because it helps you consume the right amount of calories, have a healthy relationship with food, and reach your goals.

How To Determine Correct Portion Size

To determine the portion sizes you should be eating you will need to do three things:

  1. Establish Your Goal Weight
  2. Calculate The Number Of Calories Needed To Reach Your Goal Weight
  3. Create Meals That Provide The Required Amount Of Calories

The first step is easy, the other will require observing and learning the nutritional facts provided in the foods you consume.

Educating yourself concerning the macro-nutrients of the foods you're consuming can be done, however, it will take time, patience, and persistence.

You will also need to initially ensure that you are portioning the correct amount by measuring and sometimes weighing the food as you prepare your meals.

This can be intimidating and time-consuming.  That’s why we created the Portions Master Plate.

As mentioned, a key aspect of making consistent progress with any eating plan is controlling the amount you eat each meal.

We want to help you, eliminate confusion, and reach your goals. 

We know how much of a hassle it can be to constantly weigh, measure, and track the food we eat. 

Over-eating is easy to do because it can be difficult figuring out how much to eat, counting calories can be confusing, and weighing your food takes time.

The Portion Master approach makes achieving your fitness goals easier. This unique plate can be used by people who want to lose weight or maintain current fitness levels.

With Portions Master – there are no counting calories, measuring food, or counting points so you can get the results you want as easily as possible.

  • Portions Master is adjustable according to your goals, so you can get results perfectly tailored to your needs.
  • Scientifically researched portion sizes for protein, carbs, and vegetables so you can eat the foods you enjoy and still lose weight.
  • No more wasting money on ‘fad’ diets, programs, or memberships that promise great results but don’t work.

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Portions Master uses scientifically-calculated preset portion sizes for protein, carbohydrates, and greens according to your goal weight.

To Use The Portion Control Plate:

  1. Adjust the portion plate to the corresponding portion size
  2. Fill the portion sections with your favorite foods
  3. Use the plate for 3 meals per day

Portion Control Plate


Does Portion Control Work?

The concept of weight loss or weight gain nutrition is quite simple, however, it’s not always easy. Consume fewer calories than you expend and you will eventually lose weight. Consume more calories than you expend and, like it or not, you will gain weight.

Without a practical plan and tools to help, you will inevitably struggle with portion control. 

Common Approaches To Developing Portion Control Habits

  • Eliminating Important Foods

Systematically avoiding certain macro-nutrients like fats or carbohydrates can work.  The problem is, eliminating fats can lead to a deficiency in essential fatty acids.  Additionally, if you remove complex carbohydrates and vegetables your body will lack energy and fibrous nutrients.

  • Calorie Counting Frustration

Counting calories is certainly effective.  However, calculating your necessary caloric intake using tools like food scales or measuring cups, and apps can be overwhelming.

A Portion Control Plate That Works

Portions Master can also help you learn and practice healthy eating habits and portion control by providing the proper portion sizes for protein, greens, and carbohydrates.  A balanced diet helps ensure you are consuming the right amount of nutrients needed to maintain your overall health.

Use The Portions Master Plate for every meal to:

  • Ensure you are eating the proper portion size for your desired weight goal
  • Achieve and maintain your weight loss goals faster
  • Eliminate calorie and points counting
  • Stop over-eating

Portions Master uses preset portion sizes for protein, carbohydrates, and greens formulated to specific weight increments.  Simply adjust the plate to your desired weight goal, fill in the portions with your favorite foods, and use the plate for 3 meals per day.

portion plate


Using the Portions Master Plate you will help you learn what a balanced meal looks like.  You will learn how to exercise portion control without going to a class, reading a textbook, using a measuring cup, calculator, or scale.

Long-lasting results are achieved by eating the correct amount of food and reconditioning your habits by using portion control.

Instead of calculating the amount of calorie intake per food item, the Portions Master plate is designed to provide the correct volume of food for each food category. This system was developed in collaboration with nutritionists, dietitians, and health care professionals.

Portions Master specializes in unique, scientifically validated products and supplements that help achieve and maintain a lean lifestyle.

Our focus is to offer quality products and supplements to make it as easy as possible for our customers to improve their health.