Counting calories and weighing food regularly can be confusing and time-consuming, especially if you plan on losing weight. However, a key component and driving factor for losing weight is portion control, controlling the amount you consume each meal.
Do you want to lose weight the proper way, with precision, and effectively? Below is a guide on how to easily create portion sizes for weight loss.
How To Create Portion Sizes For Weight Loss
The ultimate goal of any weight loss program or plan is to consume fewer calories than the body uses to maintain your current weight. It would be best if you did so without denying yourself vital nutrients, such as healthy carbs and fats.
Fortunately, there is no wrong or the right amount of specific foods to consume when you want to lose weight. Creating portion sizes for weight loss is based on providing your body with the correct amount of food to fuel your body with energy and nutrients.
An individual's daily caloric needs should determine their food portion size. This information will help you plan your menu by calculating how much of a specific food you can consume to remain within the limit.
Portion sizes will vary from person to person, depending on each individual's nutritional needs. The US Department of Agriculture and the US Department of Health and Human Services has issued Dietary Guidelines that outline the goals and nutritional needs to be met; however, these are only general recommendations.
To determine the accurate food portions for weight loss, you must know how many calories you need daily to ensure that you burn more calories than you consume. Such calculations should be based on your age, weight loss goals, activity level, current weight, height, and sex.
The goal of using this guideline is to strategically design menus surrounding such dietary constraints, choosing foods you can eat, and how much you can eat them. These are the portion sizes.
Portioning food can be difficult, especially if you don't know how to determine what is good and how much of it is recommended. Portions Master has made it easy with the Adjustable Portion Control Plate. 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.
7 Tips For Controlling Portion Sizes For Weight Loss
Most weight-loss experts reduce their portion control advice to "not drinking and eating too much." However, that is very general and can be more difficult than it sounds. Most people find it easier to drink or eat more than they had intended. This is why you need to, most importantly, recognize a proper serving size.
If you want to discover how to control portion sizes for weight loss effectively, check out the following seven tips.
1. Slow Down While Eating At Mealtimes
The human brain doesn't immediately register that the stomach is full, which increases the chances of overeating and doing so quickly. According to Cara Stewart, a dietitian and nutritionist, your body takes roughly 20 minutes to register that you have consumed enough.
One way to reduce calorie intake is to focus on slowing down and relishing every bite during your meals. You can encourage thoughtful eating by eliminating distractions such as your phone, TV, or the newspaper. You can go as far as using a timer to ensure you are sticking to your goals.
People who eat quickly tend to gain more weight than individuals who don't. Therefore, control your pace when consuming your food portions.
2. Eat Smaller Portions Throughout The Day
Consuming several evenly-spaced, nutritionally balanced meals daily is your ticket to a healthier and slimmer physique. Eating several meals in a day using smaller portion sizes for weight loss can help keep you energized, metabolically active and regulates your blood sugar. It is a plain fact that overeating leads to excessive weight, especially if you consume high-calorie foods regularly.
Eating regular, small portions keeps your body's metabolism high throughout the day, boosts your energy, and burns more calories.
However, eating small and regular food portions requires discipline and planning. It helps you spread your calories evenly and eliminating unnecessary cravings.
3. Use Smaller Plates
Studies have proven that using smaller plates train your brain that the amount of food on the plate is satisfactory and enough. A bigger plate allows you to eat more, and you can easily underestimate the calories in your oversized portions. You can apply the same principle when consuming beverages.
The bottom line is to train your body and mind to accept smaller portions or servings at every meal.
4. Measure Your Food With A Scale
When beginning your weight loss journey, it can be tricky to determine the exact portions you ought to be consuming. Therefore, a digital scale comes in handy to help you weigh your foods accurately. With time, you have an almost perfect idea of the portion size you should consume to fuel your weight loss journey. To eliminate the need for a scale, use the Portion Control Plate to measure the amount of food you need according to your weight loss goal.
Every meal intended for weight loss should contain protein and low GI carbohydrates. GI carbohydrate options include seeds, whole grains, and non-starchy veggies.
5. Increase Your Water, Salad, and Soup Intake
The goal is to regulate your food portions by using every means possible. Suppose you intend to reduce the overconsumption of unhealthy calories. In that case, you can fill up on a bowl of vegetable or low-fat chicken soup or even lightly dressed salads before main meals. The fibers in the veggies help you curb your appetite, giving you more control of your food portioning and consumption.
Plenty of water and healthy drinks throughout the day keep you satisfied. Hydration keeps you from eating, especially when you don't feel hungry. Fortunately, water is one of the wonders that you can consume as much as you desire without adverse effects. Water keeps you energized and feeling satisfied.
6. Evaluate Your Eating-Out Habits
Eating at a restaurant can limit your control of how your meal is prepared. Many restaurant menus have high calories compared to the amount the meal would contain had you made it at home.
Eating out does not always mean you should eat the largest portion available. Since you are primarily concerned about the food portion you should consume as part of your weight management, you can determine the portion size to order.
Some restaurants will be thrilled to cater to your dietary needs. Therefore, don't fear asking for a more specified order that includes the exact portion you require.
7. Measure And Limit The Amount Of Treats & Snacks You Consume
Treats and condiments are hard to resist for many people. Regardless, enjoying an occasional snack is typically ok. The goal is to keep snacking, sugars, and high-fat foods at a minimum. Allowing your body to adjust to healthy eating habits can help ensure that your body efficiently burns through it when you do have a snack.
Dieticians recommend limiting your treat portions to at least once a week if you want to notice results from your weight loss plan.
The Power Of Using A Portion Control Plate
A portion control plate is your biggest ally if you are often tempted to consume more than enough. It is a valuable tool for gaining an improved handle on serving or portion sizes for weight loss.
How Does The Adjustable Portion Control Plate Work?
One of the advantages of using the Portion Control Plate is that it can serve as a visual guide for building a nutritious plate. The plate outlines the proper portions of lean proteins, carbohydrates, vegetables, and sometimes dessert. The plates help you to make thoughtful decisions on what and how much of it to consume.
The portion control plate is designed to help add structure to your meals. Also, an individual can easily adjust portion sizes by turning the dial to your weight goal. The portion sizes automatically adjust as the dial is placed on each weight marker.
The Portions Master Control Plate is the best portion control plate for individuals looking to lose weight. The product utilizes adjustable preset portion sizes for greens, carbs, and proteins, depending on your goal weight.
The Portion Master Plate Can Help Individuals:
- Reduce overeating
- Eliminate calorie and points counting
- Achieve your weight-loss goals faster
- Ensure you eat the correct portion size for your desired weight goal
The plate can help train you to eat small food portion sizes, which are expected to impact your health significantly. Smaller food portions help individuals lose weight, reduce hunger levels, and eliminate some lifestyle diseases.
Moreover, consuming smaller, more balanced meals hinders your body from starvation and storing the food you consume as fat.
Using the Portions Master Adjustable Plate is as easy as selecting your goal weight, filling the portions with your desired foods, and using the plate during the daily three meals.
The benefit of using the Portion Control Plate includes not having to count your calories or measure foods with a scale before eating. Therefore, you will begin to notice results sooner rather than later since the plate provides an increased discipline level.
Portion Master specializes in unique, scientifically validated supplements and products that help individuals accomplish their health goals and live a lean lifestyle.
The majority of individuals wanting to lose weight do not know how to create portion sizes for weight loss. Our focus is to offer quality products and supplements to make it as easy as possible for our customers to improve their health.
The Portions Master Adjustable Plate is sized to make it easier to control portion sizes for weight loss. 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 that 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.
Long-lasting results are achieved by seeing the correct amount of food on your plate and reconditioning your eating habits.
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. We developed this system in collaboration with nutritionists, dietitians, and health care professionals.