How to Portion Control for Weight Loss

Have you seen the difference in size between a bagel in 1980 vs today? Let me shock you for a moment. Take a look.

A sample bagel in 1980 is 3 inches in diameter & 150-200 calories.

A sample bagel today in 2020 is 6 inches in diameter & 300-400 calories.

Pretty scary, huh?

I get a lot of questions about what the most important key to weight loss is…

And, portion control always ranks at the top of my list.

Knowing how to portion control is a key for weight loss.

It’s no surprise that the ever-increasing size of our foods portions directly correlates with the ever-expanding waistlines of most Americans today. Studies show that when confronted with larger portion sizes, we consume 30% more calories than we would have if given a smaller portion of that same meal.

The problem is that our idea of portion sizes have become distorted by the “super size me” marketing efforts of large restaurant chains and food manufacturers .

Believe it or not, the increase in portion size of the bagels shown above can add up to a 10-20 pound weight gain per year.

But that doesn’t mean all is lost and we have no control over how much we eat. 

We just need to retrain ourselves to serve correct portion sizes. 

I share with you my simple how-to guide that shows you how to portion control for weight loss or just for healthy weight maintenance.

Here’s what one serving of the following foods are supposed to look like…along with helpful ways to remember.

How to Portion Control for Weight Loss or Healthy Weight Maintenance

Whole-grain bread = 1 slice = SIZE OF AN IPOD NANO

Whole grain bread

Chicken Breast = 3-4 oz./1 chicken breast = SIZE OF AN IPHONE.

Chicken breast

Rice, pasta, cereal, mashed potatoes, veggies = 1/2 cup & THE SIZE OF A CUPCAKE FOIL. (Minus the cupcake)

Rice, pasta, cereal, mashed potatoes, veggies

Cheese = 1.5 oz = SIZE OF THREE DOMINOES.

Cheese

Yogurt/Milk = 1 cup = SIZE OF A FIST.

Yogurt & milk

Peanut Butter = 2 tablespoons = SIZE OF ONE PING PONG BALL.

Peanut butter

Next, I will share some of my favorite tips for portion control when dining out, dining at home & going shopping.

Dining Out:

• Learn to love leftovers: Ask the waiter to doggy bag half of your meal before it is even served to you

• Ask server for smaller portion

• Order 2 appetizers or kid sizes for your main meals

• Share an entrée and/or dessert with a friend

• Have your waiter remove your plate once you feel full (if it’s there you’ll keep eating it!)

Dining At Home:

• Use smaller plates

• Don’t leave food out on the table (you’ll be tempted to keep eating)

• Resist going back for seconds if you are feeling full

• Immediately pack leftovers in portion-controlled containers for future meals and place in the fridge

Going Shopping:

• Buy individually packed servings of those tempting, “can’t have just one” foods that can’t control yourself around (think ice cream+potato chips)

• Avoid buying snack foods labeled “fat free” (ie: fat free chocolate chip cookies)  Studies show that people eat more of these than when given the real thing because it’s “healthier.”  Buy the real thing, and learn to practice self-control by having just 1 or 2 for dessert (just think how much longer they’ll last if you do!)

I always use smaller plates when I can and try to keep this ratio in mind when filling my plate with food: 1/2 veggies, 1/4 meat/protein, 1/4 carb (brown rice, sweet potato, etc.)

Let’s hear from you now!

What are some of your tips for controlling portion sizes?