Portion control plays a vital role in your weightloss journey. It is the fundamental aspect when you want to lose body weight, so in this article we will discuss the role of portion control in weight loss.
You must be following numerous weight loss strategies because you want to see effective results, but one thing is sure that none of the strategies work as long as you do not have control over your portion size. The basics of weight loss is to burn calories or let’s say to create a calorie deficit. A calorie deficit means to consume less calories and burn more.
Creating a calorie deficit is necessary but not at the expense of creating a nutrition deficit in your body. Your body needs nutrients to function properly and to support your overall well-being. When you are cutting calories you do not have to cut on nutrients that is why you prioritize a balanced meal with all the essential nutrients.
When you eat a balanced meal it has nutrients like protein, healthy fats, complex carbohydrates, fiber, vitamins and minerals. Each of these nutrients play a crucial role in the maintenance of your body; that is why you cannot cut on any of these nutrients. So, if you can cut down the nutrients, what else would you do? You will decrease your serving size. Why should you do it? Let’s understand it in depth.
Understanding portion control
- Why should we focus on portion control? Healthy food can’t have any effect on your body, right? Well, it does, especially when you are seeking to lose weight. Even healthy food can contribute to weight gain if you do not cut your portion sizes.
- As discussed above, a balanced email contains all the essential nutrients. Nutrients like protein, fat, carbs, vitamins, minerals, and fiber are all fulfilling. So, instead of focusing on calorie content, focus more on your portion size which will eventually lead to low calorie consumption.
- You should also know about the concept of energy density or calorie deficit. This means consuming fewer calories and burning more. Try to consume food that has a high-calorie value. For example, nuts and avocados are high-energy-dense foods, whereas vegetables and fruits are low-energy-dense foods.
- Factors such as the amount of food served to others, and the size of plates and bowls can play a role in determining portion sizes.
Portion control and weight loss
- Portion control is an effective strategy to reduce your calorie intake which is the core of weight loss. To lose weight you have to burn more calories so your body can use stored energy for function; thus shedding some pounds.
- Be conscious while choosing your portion size. Use smaller plates and bowls for serving and ensure to take just one serving per meal.
- Focus on eating at least 5 meals throughout the day instead of consuming large portions in one meal. This is because when you eat food throughout the day you would ensure you do not feel hungry frequently because you are already feeding your body in intervals.
- The hunger hormone ghrelin’s production will be in control throughout the day and the satiety hormone leptin will keep sending signals to your brain that you are full.
Tips to control portion size for weight loss
People might find it difficult to control their portion size so here are some practical tips that can help you with mindful eating and portion control for weight loss:
Visual cues:
Your hand could become your guide in portion control. Use this example as your guide: a palm-sized portion of protein, a cupped hand of vegetables, and a closed fist of carbohydrates can help you determine your portion size in the beginning. You should consult nutrition to determine your specific serving size when you have got the hang of your weight loss regime.
Dining out:
You have to be mindful when going out to eat. Usually, restaurants serve large servings and people do not track their portion size. Consider sharing dishes with people and opt for appetizers instead of main courses. If you think your meal size is large, get it packed to take with you.
Meal planning and preparation:
Planning and preparing your meal beforehand would help you with your portion control. You should consider cooking at home to avoid overeating. If you have a busy schedule you can even opt for a healthy meal delivery service that can prepare meals for you considering your needs and preparations.
Mindful eating:
Mindful eating will help you to control your portion size. You have to pay attention to hunger and fullness cues so you can avoid overeating. Eating slowly by savoring each bite will help you ensure you do not eat more food than required by the body. Ensure to avoid distractions while eating like screens.
Plate size:
Choose a smaller plate size to create an illusion of larger portions and trick your mind. This can help you to aid portion control.
Portion control beyond weight loss
Portion control not only aids weight loss but has advantages that go beyond it. Here are some of the benefits of portion control:
Improved digestion:
Portion control supports digestion because it can help to alleviate digestive discomfort and reduce bloating.
Enhanced nutrient absorption:
Consuming nutrient-dense foods will help your body to efficiently absorb essential vitamins and minerals.
Lower risk of chronic diseases:
Portion control is also linked to reduced risk of chronic diseases such as heart disease, type-2 diabetes, and certain types of cancer.
Increased level of energy:
Giving your body the essential nutrients and avoiding overeating will give you an increased level of energy. This will also help to improve your overall health.
Maintaining portion control:
Once you have understood the importance of portion control and how to implement it in your weight loss regime with every meal, you would come across various challenges. Here is a guide to help you maintain portion control throughout your weight loss journey:
Emotional eating:
Identify triggers that lead to emotional eating and find healthier coping mechanisms, such as exercise, meditation, or journaling and even dancing which aids in weight loss.
Cravings:
Your body will crave for your favorite foods like pizza, burgers, chips, etc. Ensure to replace your carvings with healthy alternatives. for example if you crave for salty foods you might be in need of magnesium. Opt for a banana instead of choosing any unhealthy food items with high sodium content.
Social gatherings:
be mindful at social gatherings because at such gatherings people often eat foods that are not good for their health. yes, you can definitely have your favorite meal and try dishes at the gatherings but make sure you are practising mindful eating and listening to the hunger cues of your body to ensure portion control.
Long-term adherence:
See portion control as an adherence. Make sure you are making it a part of your lifestyle and an essential thing to incorporate it in your dietary approach. This should be your long-term goal and not just a temporary change in your life.
Frequently Asked Questions
Does portion control help to reduce weight?
Ans. Yes, portion control helps to reduce weight loss because it will keep a check on your calorie intake by ensuring you consume essential nutrients in your balanced meal.
What are the disadvantages of portion control?
Ans. Portion control might have disadvantages for some people who do not eat a balanced meal or people with underlying eating disorders. It may lead to nutrient deficiency if you do not consume enough nutrients in one meal.
