Ever feel like you’re eating “healthy” but the scale still isn’t moving? The problem might not be what you’re eating — but how much.
Let’s talk portion control — one of the simplest, most overlooked weight loss tools.
Why Portion Control Matters
- Calories add up — even healthy foods like nuts, rice, and peanut butter are calorie-dense.
- Mindless eating is real — large plates, distractions, or “family-style” meals can make you overeat without realizing.
- Your stomach adjusts — over time, smaller portions feel just as satisfying when you slow down and eat mindfully.
Smart Strategies to Try
1. Use smaller plates and bowls
Research shows people eat 20–30% less using smaller dishware without noticing.
2. Fill half your plate with veggies
Fiber and water content help you feel full without many calories.
3. Use your hand as a guide
- Protein = palm
- Carbs = cupped hand
- Fats = thumb
- Veggies = both hands
4. Don’t eat from the bag
Always portion snacks into a bowl or container — especially chips, nuts, or granola.
5. Pause before second helpings
Wait 10 minutes before refilling — it gives your brain time to catch up with your stomach.
Train Your Brain, Not Just Your Stomach
Portion control isn’t about starvation — it’s about awareness. When you control portions, you take control of your progress without missing out on foods you love.