You started intermittent fasting and gained 2 kgs after a week instead of losing? What might be the reason?
The answer lies in not being what you eat, but how much you eat.
Portion control is a powerful tool of eating less without feeling deprived that can transform your health, boost your energy, and help you enjoy food without guilt or restriction.
In this blog, we’ll explore the science behind portion sizes & weight management tips to eat less without feeling deprived, and how mastering this simple habit can lead to a longer, happier life.
Let’s dive in!
Why Portion Control Matters?
Portion control plays a crucial role in maintaining a healthy weight and overall well-being
Our body only requires a controlled amount of food. When we eat more than we require, the excess calories are stored as fat, leading to weight gain.
Obesity increases our risk of chronic diseases such as diabetes, heart disease, and certain cancers.
Research shows that when people are served larger portions, they almost always eat more, often without realizing it.
By managing our food portions, we can naturally reduce calorie intake without feeling deprived and making it easy to maintain a healthy weight.
Top Health Benefits of Portion Control:
Understanding Portions vs. Servings
People often confuse “portion” with “serving size,” but they are different.
A portion is the amount of food you choose to eat on your plate, while a serving is a standardized amount used for nutritional guidelines.
For example, you might like an entire plate of pasta, but a serving is typically just half a cup.
Some Cues for Serving Sizes:
Serving sizes are decided based on the reasonable amount typically eaten in one sitting, based on nutrients, energy, and consumer behavior.
Portions are decided based on what you’re eating.
In real life, you eat based on your hunger, mood, and environment. That's why nutritionists often encourage mindful eating — learning when you're full vs. just finishing what's on your plate.
Practical Tips to Control Your Eating Portions:
Serving your food on a smaller plate tricks your mind into thinking that you’re eating more.
This simple switch can significantly reduce your calorie intake, helping you feel satisfied with less food over time.
Mentally split your plate into sections: fill half with vegetables and fruit, a quarter with lean protein, and a quarter with whole grains.
This method ensures you get a balanced meal while keeping portions in check.
Harvard Health says that your brain takes about 20 minutes to register fullness.
Eat slowly, mindful of every bite, helping your body to send signals to your brain that you’re full, making you less likely to overeat.
One way to prevent unnecessary munching or overeating is to eat your snacks from small bowls.
Eating straight from the bag makes the food look smaller, but serving it in a bowl makes the look more.
This helps prevent mindless munching and sends signals of fullness to your brain.
When eating in a Restaurant or dining outside, the servings may be double or triple what we need.
Consider sharing with someone or ordering an appetizer as your main course. You can even order just half of that meal.
Portion Control for Different Indian Foods:
These should fill up half of your plate. Include a variety of leafy greens and fruits.
If you’re losing weight, include ragi, bajra, jowar, oats, and grains that will provide you with various nutrients.
Final Thoughts:
Portion control isn’t about depriving yourself but gaining control of how much you eat and finding freedom in choices.
By understanding our body needs, you can unlock the path to effective weight loss through mindful eating and portion control strategies.
Whether you’re navigating Indian thalis, restaurant meals, or snacks at home, small changes like using smaller plates, eating mindfully, and prioritizing veggies can help you eat less without sacrificing satisfaction.
Start with one meal, one portion adjustment, and your future self will thank you!
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