Portion control is the key to reaching your weight loss goals. Understanding more about healthy serving sizes and reducing portions to meet these recommendations provides a way to satisfy cravings while sticking to your nutritious eating plan.
Portions versus serving sizes
A serving size and a portion are not always the same thing. A serving is a healthy amount of a food recommended by health professionals, and a term used by food manufacturers as a base for determining nutritional information. A portion is how much food you serve yourself. A healthy goal is to reduce your portion sizes so that they more closely align with what health professionals consider to be an appropriate serving. For example, according to the Dietary Guidelines for Americans, one serving of grains is one slice of bread or a half-cup of pasta.
Gaining control of portion sizes doesn’t mean you have to carry around measuring cups. These tools can be helpful in your own kitchen, but you can also make yourself familiar with common objects and how they compare to appropriate serving sizes to make healthy eating easier.
Reduced portions and total calories
Regardless of the food, the more you eat of it, the more calories you consume. By simply reducing portion sizes, you can create the negative calorie balance necessary to initiate weight loss. Choosing nutritious foods is still an essential part of improving your health, but reducing portion sizes allows you to include your favorite treats while still losing weight. Choosing a mini cupcake over a full size dessert, or adding a half-cup of whole wheat pasta as a side instead of a main course are ways you can satisfy cravings without consuming excess calories.
Portion control and fullness
Research shows that the more food people are served, the more they eat. As a result, large portions, like those served in restaurants, cause people to eat much more food than they need. It takes time to get back in touch with hunger cues and to recognize true hunger and fullness. As you gradually decrease portions, you will begin to feel full after eating much less food. As a result, your calorie intake will decrease and you will be on your way to reaching your goal weight.