Ep. 4: Three step to master Portion Size Control

"Portion size control" is the content that has been in my #1 gold rule to follow when we talk about restricting certain food that seem to be "unhealthy", overeating and struggling on controlling weight.

We honestly do not need to have "NEVER GONNA EAT that food ever" of mindset when we are facing the food we actually enjoying eating. Junk food makes us mentally happy and when are we going to realized how destructive this restrictive mindset will set us away from building a healthy food-relationship?

"Paying attention to your food portions can help reduce overeating. You can also try asking for smaller portions when you eat out, practicing mindful eating, and more to help manage your portions." -- an article by one of my favorite go-to websites.

We can eat everything we want to without restricting our desire to have it because of the sounds spreading through diet culture.

YES, even in weight loss journey.

Remember the last post we talked about calories control? Caloric deficit, nutrient dense versus caloric dense food?
All we need to know is what type of food we are craving and stop eating when we feel "enough" and not actually make us "so full" while eating in higher caloric food.

• Strategy 1: Do not eat it all one time in one seating!

  • Save the food in container and have it for another meal. Avoid wasting and pack it for next meal so we can enjoy the craving longer.

  • Worrying about how to keep it fresh? Frozen it and finished within a certain timeline can help to maintain the nutrient.

  • Not feeling like pack it? Share it with your friend, having family style dinner can help with avoid overeating food that we have already feel satisfied.

• Strategy 2: Understanding what is a Balanced Plate: A Simple Guide

  Pretty sure you have seen this before. It is not just about percentage but also the weight of food, everyone needs different weight but your palm can be a good guidelines, we don't have to weight anything.
  
  

  Creating a well-balanced meal starts with knowing how to distribute your food groups on your plate. Here’s a rough guide:
  
  

  • Vegetables: Fill half of your plate with a variety of colorful veggies or salad.

  • Protein: Reserve a quarter of your plate for lean protein sources like chicken, fish, tofu, or legumes.

  • Carbohydrates: Use the remaining quarter for whole grains, starchy vegetables, or other complex carbs.

  • Healthy Fats: Add a small portion of healthy fats (like avocado, nuts, or olive oil) to the center.
    
    

  Keep in mind that everyone’s needs are different, and more physically active individuals may require more calories. Since veggies and salads are low in calories and high in fiber, they can help you feel full without overeating calorie-dense foods.

  
  

• For extra help, you can even find portion-control plates designed to make this process easier. Here is an attachment to link through USDA - MY PLATE guideline to have better understanding.

• This is just a general guideline, it does not give you full grams as everyone needs different nutrient based on your weight and height.

• Strategy 3: Take it slowly, enjoy everybite.

  This sounds so demure. But honestly, this work.

When i started recognized I have a few more bites after regular numbers of bites before swallow the food I have been craving, I get the "enough" of fullest more quickly before finishing the whole plate.

If you are also an eat fast and get hungry fast type of eater, start enjoying the flavor, texture and happiness it brings to you, how the bonding of spices to ingredient brings you to calm down your hunger.

Eat the food with not just "I'm so hungry, I want to finish it now! " fast-eating pace and ended up craving something else late night that brings you feel icky later.

If you usually take only 10-minutes to say "i am done."

Now, take another 10-minutes, enjoy the mouthfeel, like dating... just with your food.

• If you could remember, drink some water before the start of meal.

Some extra sauces:

Life is wonderful, take pace to enjoy your day and the food that fuel your body and mind.

Disclaimer:
The information shared in this blog is based on personal experiences, lectured from my study and researched based. However, I am not a licensed healthcare provider. Always consult with a registered dietitian, or medical professional before making significant changes to your diet, caloric intake, or fitness regimen. Each individual's body is unique, and what works for one person may not work for another. The recommendations mentioned here are general guidelines and should not replace professional advice tailored to your specific health needs.