Smaller plates
One great portion control hack that experts swear by for faster weight loss is simply using smaller plates. There is a tendency for people tend to eat more if they use larger plates and bowls. So, try switching to smaller dishes and see if it helps you control your portions.
"When we eat from a smaller plate, it tricks our brain into thinking that we have eaten enough food, even when the same amount of food is spread out over a larger plate," Nanavati says. "When we eat from a bigger plate, we are more likely to fill it up and therefore eat more. By using a smaller plate, we can control the amount of food we consume without having to actively think about it." And, it can also be helpful to measure out the serving sizes with measuring cups or a kitchen scale. That way you can make sure you have a healthy amount of each nutrient.
Similarly, when you're going out to eat dietitians like Fassino recommend packing up half your meal to eat later."Most meals served at restaurants are 2..5 times larger than a standard portion. When eating out, ask for a to-go box when your food is delivered," she continues. "Package up to 1/2 your meal before you start eating and not only will you eat a proper portion size, you'll get two meals for the price of one! You can also split a meal with someone and order an extra salad or side of veggies for a lower calorie but satisfying meal."
Eat slower
By chewing slower, you can practice mindfulness and identify when you're full. Eating slowly also decreases the risk of overeating and can help prevent weight gain. By eating too quickly, you cause digestive issues. "Eating too quickly can lead to overeating because your body hasn't had enough time to register that it is satisfied. Eating slowly can help you reduce food cravings and improve your overall intake as you savor and enjoy each bite," Nanavati explains. Nice!
Meal plan snacks
If you're prone to snacking, it can be helpful to pre-portion your snacks. That way you can stay on track and avoid overeating. "Always measure out a serving size when choosing snacks, Fassino says. "A calorie goal for a snack between meals should be about 150 calories. When you eat directly from the bag, box, or container, you can easily eat 2 to 3 portions without realizing it. Those calories will add up quickly."
"Pre-measure snacks like nuts, crackers, and granola into individual serving sizes that you can grab on the go. This way, you know exactly how much you are consuming without having to guess," Nanavati notes. "By portioning out snacks, you'll also be able to have enough energy throughout the day without overindulging or consuming empty calories. This can also help you avoid mindless snacking. By having snacks already portioned out and ready to grab, you're less likely to eat more than you need or snack impulsively when the urge arises. This can make a huge difference when it comes to weight loss and overall health." Nobody wants to have to eliminate their favorite foods from their diet in order to achieve visible weight loss, but adjusting the portion sizes of your meals may allow for more flexibility in your diet.