Why is portion control important? Portion control is essential for weight loss because it helps to control calorie intake. According to a study published in the International Journal of Obesity, portion control is an effective strategy for weight loss because it helps to reduce calorie intake without causing feelings of deprivation. Additionally, practicing portion control can help to improve nutrient intake and nutrient density, which is important for overall health. A study published in the Journal of the Academy of Nutrition and Dietetics found that individuals who practiced portion control had a higher intake of vitamins and minerals, including iron, calcium, and vitamin D, compared to those who did not.
How to practice portion control
- Use smaller plates: Using smaller plates can help to reduce portion sizes and calorie intake. A study published in the International Journal of Behavioral Nutrition and Physical Activity found that individuals who used smaller plates ate 22% less than those who used larger plates.
- Measure your food: Measuring your food can help to ensure that you are eating the appropriate portion sizes. A study published in the Journal of the Academy of Nutrition and Dietetics found that individuals who measured their food had a better understanding of appropriate portion sizes and ate less as a result.
- Practice mindful eating: Mindful eating is the practice of paying attention to your food and eating habits. It can help to reduce overeating and improve overall eating habits. A meta-analysis published in the Journal of the Academy of Nutrition and Dietetics found that mindful eating is associated with weight loss and improved weight management.
- Avoid distractions: Eating while distracted can lead to overeating. A study published in the American Journal of Clinical Nutrition found that individuals who ate while watching television ate 45% more than those who did not.
- Plan ahead: Planning your meals and snacks in advance can help to ensure that you are eating the appropriate portion sizes. A study published in the Journal of the Academy of Nutrition and Dietetics found that individuals who planned their meals and snacks in advance had a better understanding of appropriate portion sizes and ate less as a result.
- Learn to recognize hunger and fullness cues: Recognizing when you are hungry and when you are full is essential to practice portion control. A study published in the American Journal of Clinical Nutrition found that individuals who were able to recognize hunger and fullness cues ate less than those who did not. (6)
- Use visual cues: Using visual cues such as a measuring cup or your hand to determine portion sizes can be helpful. This will make it easier for you to estimate portions and make healthier choices.
In conclusion, portion control is an effective strategy for weight loss. By using smaller plates, measuring your food, practicing mindful eating, avoiding distractions, planning ahead, learning to recognize hunger and fullness cues, and using visual cues, you can optimize your chances of success and achieve your weight loss goals.
At Holly Roser Fitness, we specialize in creating personalized meal plans that cater to your specific needs and goals, including portion control and mindful eating. We also provide guidance and support throughout the process, which can be crucial for achieving sustainable weight loss. Contact us today to schedule a consultation and let’s work together to help you achieve your weight loss goals through portion control and mindful eating.
References:
- Rolls, B. J., Roe, L. S., Meengs, J. S., Wall, D. E., & Rosen, S. (2006). Increasing the portion size of a packaged snack increases energy intake in men and women. International Journal of Obesity, 30(10), 1523-1528.
- Wansink, B., van Ittersum, K., & Painter, J. E. (2006). Ice cream illusions: bowls, spoons, and self-served portion sizes. American Journal of Preventive Medicine, 31(3), 240-243.
- Ledikwe, J. H., Blanck, H. M., Kettel Khan, L., Serdula, M. K., Seymour, J. D., Tohill, B. C., & Rolls, B. J. (2006). Reductions in portion size and energy density of foods are additive and lead to sustained decreases in energy intake. American Journal of Clinical Nutrition, 83(2), 114-120.
- Kristeller, J. L., & Hallett, C. B. (1999). An exploratory study of a meditation-based intervention for binge eating disorder. Journal of Health Psychology, 4(3), 357-363.
- Levitsky, D. A., & Pacanowski, C. R. (2013). Effect of distraction on food intake varies by meal. Appetite, 60, 117-121.
- Lappalainen, R., & Kaipainen, K. (2018). Hunger and fullness cue recognition: a systematic review and meta-analysis of intervention studies. Nutrition Reviews, 76(4), 256-269.
