10 Tips to Control Your Portion Size

Personal Blog - aka, My 2 Cents

10 tips to control your portion size:

1.    Consider a smaller plate when possible. You’ll only consume what you can fit in on the smaller plate.

2.    Eat more fresh foods. Healthy fat and fibers in fresh meats and vegetables will keep you full longer.

3. Avoid packaged and processed foods. Processed foods are packed with empty calories. Sugar, salt, and fats used will make you want to eat more.

4.    Eat slowly and mindfully so that you can recognize when you are full. Anyone who has tried this can understand it’s not easy but it helps. It can take up to 20 minutes to feel full once you start to eat.

5. Prepare meals at home. When you prepare meals at home you can control what goes in it.

6. Don’t eat from a box or bag. You’ll be likely to eat more when eating from the box or bag, instead, take some in a bowl or on a plate.

7. Drink water. Drinking water will help you feel fuller and won’t be tempted to eat as much.

8.  Pay attention to portion size when eating out.    When eating out, if the portion size is big- visually cut the plate down the middle. Eat one half, and then ask for the rest to go. You’ll have a ready-to-go lunch for the next day.

9. When ordering a salad, ask for the dressing on the side. If you pour it yourself, you’ll probably use less dressing.

10. Avoid the bread basket and chips basket when eating out.

How to use your hand to figure out 1 serving of common foods

1 tablespoon of butter (fat) is the size of your thumb.

3 ounces of meat (protein) is the size of your palm or a deck of cards.

½ cup of vegetable or fruit (healthy carbs) is the size of your fist.

Be Courageous 

~ Sonya xoxo

Sonya Janisse

NLP, HWL, PTS

Weight Loss Life Coach ~ Release the weight of stress, debt, & 

unwanted pounds. Author, Podcaster, Certified Coach https://linktr.ee/sonyajanisse