Managing your portion sizes is a key part of successfully transforming your life physically. Today, we have some tips to help you master portion control!
Estimating Your Portion Sizes
The easiest way to control your portion sizes is by using measuring utensils or a food scale, but you probably won’t always have them on hand. If you find yourself without them, use these helpful guidelines to estimate your portion sizes!
- Three ounces of meat, fish, or poultry is about the size of a deck of cards or the palm of your hand.
- One cup of fruit or vegetables is about the size of your fist.
- One cup of pasta or rice is about the size of a baseball.
These are just guidelines and obviously aren’t an exact science, but they will give you a rough estimate of how much you’re eating!
Practicing Portion Control
While the above guide is helpful, knowing is only half the battle. Putting it into practice is what really matters! While it may seem difficult at first, there are a lot of little things you can do to make it much easier. For example, did you know that it can take up to twenty minutes for your brain to register that you’re full? That means that if you eat quickly, you may find yourself reaching for an extra portion of food that you don’t really need. To combat this, eat more slowly and take the time to really enjoy your meal.
Eating mindfully is another valuable tool for portion control. Research suggests that being distracted while eating can make you more likely to overeat. Instead, avoid distractions such as the TV or your phone and focus on what you’re eating. In addition to making it easier to exercise portion control, it will also be a more enjoyable experience overall.
And finally, make sure you’re careful when you go out to eat, as restaurants can be tricky when it comes to portion control. Check out the menu ahead of time if possible to plan out what you’ll order. If your meal is large, ask for a box to take some of it home. You could also split an entrée with a friend, order an appetizer instead of a full meal, or even order something from the children’s menu if that’s an option!
We hope these tips for portion control will come in handy. For more tips for transforming your life physically, subscribe to the blog and check out our Facebook page!