Learn tips to help!
Portion control is a very important piece of a healthy diet. Reducing even a small number of calories a day will contribute to weight loss over several months, especially if you increase your physical activity at the same time.
Controlling your portions can be difficult. Eating at home our plates are unusually bigger than that required and eating out portions are out of control. Let me help you PLAN your portions and overcome this challenge!
Follow these principles:
- Pack your lunch
- Eat a variety of foods in smaller portions [NO to seconds]
- Stop eating right before bedtime [rule of thumb 3 hours before bedtime]
- Concentrate on protein first, then fruits, vegetables, and whole grains
- Cut back on carbohydrates, pasta, and breads
Get your portions under control!
For some, sudden change can be very difficult and sometimes impossible to achieve. For others gradual change is troublesome and going “cold turkey” is the only way to achieve your goal. If you aren’t the “cold turkey” type, then read more about how to gradually make the change!
STEP 1- hide the large plates
STEP 2- get portion control plates or a smaller equivalent [use measuring cups, your hand, or a meal portion control tray to guide your portions]
Stop snacking on “junk food” or candy. It’s much better to substitute small pieces of fruit instead. Snacks should be less than 100 calories, such as mozzarella sticks, small non fat yogurt, or a slice of turkey!
Key takeaway points:
- Eat healthy food choices [protein-vegetables-fruit-whole grain]
- Portion Control [use a portion control plate or measuring cups]
- Eat 5 small meals a day [breakfast-snack-lunch-snack-dinner]
- Eat slow [take a least 20 minutes]
- Exercise [4 to 6 hours a week]
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