You’re at the dinner table, gathered by family and friends, and a lively gossip session is on. Everyone is passing meals to each other while cherishing this moment of happiness and love.
At first, this scenario looks idealistic, the perfect picture of a loving family and friends. But it just takes one moment to make you realize that you’ve eaten way more than you should. The guilt starts to creep in and takes over you.
Cut yourself some slack; it’s not entirely your fault! Portion sizes have increased around the world since the 1960s. In the earliest movies, you may have noticed that people had a few veggies or a 4-inch bread loaf slice on their plate. However, today, the mega double beef burgers and XXL pizzas have won the race.
Not just restaurant servings, we have become so habitual with overeating that we always tend to reach for second shifts of our home-cooked meals.
No need to worry, folks! Every one of us has been there! You can now reverse this trend with your effort combined with a little help of ours. Seven Second Weight Loss has taken this initiative to motivate people in gaining optimal health. Their program helps you transform your habits for good and be the best version of yourself.
Moreover, we even have a surprise for you! Please read below to find it out.
What’s Portion Control?
Portion control particularly means controlling your meals to a certain food ratio – The food ratio that you’ll eat in a single sitting. Portion control helps you keep your health in check by monitoring how, when, and what you eat. Essentially, it lets you manage overall caloric intake.
Moreover, when arranging your life back together, portion control should be the priority!
Is Portion Size And Serving Size The Same?
Some say that portion size and serving size are identical, but they are quite different in reality. According to the National Institutes of Health NHS, portion size is what you decide to have for a meal. Either big or small. However, serving size is a measured quantity of food in cups/glasses or ounces, such as one glass of drink or one slice of bread. For instance, some packaged foods come with multiple serving sizes, such as juice bottles.
Another tip: your portion size should never exceed one serving size of that food.
See the section below to get yourself dosed up with instructions on serving sizes.
|Food||Serving Size||Example Of Measurement By Hands|
|Pasta||Half (½) cup||One handful of pasta|
|Raw Leafy Greens||Two cups||Two handfuls of greens|
|Cheese||One and a half (1½) ounces||Index finger|
|Whole Grains||Half (½) cup||One handful|
|Beans||Quarter (⅓) cup||One fist|
|Bread||One slice||The palm of one hand|
|Nuts And Seeds||One third (⅓) of a cup||Half handful|
|Cooked Meat/Poultry||3 ounces||The palm of one hand|
|Sauces And Salad Dressings||One tablespoon||Thumb tip|
|Whole Fruit||One medium sized fruit such as one banana, one apple||Handful of berries|
|Cake||One slice||The palm of one hand|
|Egg||One whole egg/two whites||The palm of one hand|
Smart Ways To Control Portion Sizes
Our Seven second weight loss experts recommend the following tips to get you started.
Drink Water Before Starting Your Meal
In a 2008 study, two subject groups were observed to see if drinking water before eating meals affects meal intake. It was found that the group who consumed water minutes before the meal ended up with significantly less meal intake than the other group.
Some studies also demonstrate that participants who drink water before a meal report more satiety levels after eating a meal.
Section Your Plate
Before eating, just have a look at your plate with a nutritionist’s eye. Section your plate in 3. One should be filled with fresh fruit or veggies. The second should have a protein item such as fish, poultry, meat, etc. the last third one should contain whole grains such as brown rice, whole bread, whole pasta, etc.
Use Your Hand To Measure
Your basic instincts are everything! Use what God has given you to measure your portion sizes. Your hand is the best tool for you. Have a look at Table 1 for recommendations on measuring portion size hand.
Order Small Portions When Dining Out
Like mentioned before, restaurants usually serve a plate with enough food for more than one person. Sometimes, 2 or 3 people can sufficiently eat from the same plate. Try to follow the following tips to control portion sizes in restaurants:
- Eat only according to your portion size; leave the rest or get it packed.
- You can also order from the kids’ menu. They have small portion sizes
- Take a friend with you, share your meal with him/her.
- Order healthy foods such as salad, soup, and grilled instead of fried items.
Make Your Personalized Meal Plan
Pick a weekday of your choice whenever you’re free. Plan your complete meals for the upcoming week beforehand. So, you don’t waste time dividing what to eat and end up ordering junk food!
You can also meal prep to avoid any excuses when busy.
Pay Attention To What Your Body Needs
Keep in mind; controlling portion sizes doesn’t mean starving yourself. Count your calories with each meal and reach your calorie goals by the end of the day. Add nutrient-filled foods to your plate, such as leafy green veggies, whole fruits, whole grains, skinless poultry, eggs, etc.
Just make sure your body doesn’t get nutrient-deprived!
Avoid Eating 4 To 5 Hours Before Bedtime
When you eat just before you’re about to sleep, your body doesn’t get enough time to metabolize that food. So, when you fall asleep, your body’s metabolism rate falls by about 15%, which makes the food harder to digest.
Track Your Progress
Take a selfie every time you eat to track your progress. You can upload it on social media to get social support from friends. Moreover, you can post it on our website.
The surprise is that we have a healthy paid membership at Seven second weight loss is that you can get a chance to win $100 just by posting a selfie! What are you waiting for? Post a seven second selfie today!
How To Encourage Yourself For Portion Control?
The best ways to motivate yourself are mentioned below:
- Imagine yourself in those old pairs of pants that won’t fit you now because you’ve gained extra pounds. You want to wear a lot of your favourite dresses but can’t because of your altered weight. Portion control is the key to weight loss!
- Take it slowly, do not force yourself for anything. Let things build with time.
- Do not let yourself starve from eating your favourite foods. Do eat that pizza and fries, but you must keep an eye on portion size!
- Ask for social support from your family and friends to accompany you while you eat less. When your surroundings also eat the same amount of food, you’ll be less likely to feel odd and left out.
BENEFITS OF A CONTROLLED PORTION DIET
Improved Blood Sugar Levels
Your body metabolizes food and turns it into glucose, and uses it as fuel. Eating large portions means more glucose in your bloodstream. When there is excess glucose in the bloodstream, your body naturally releases insulin to transfer that energy (glucose) into cells.
The continuous insulin strikes in your body can trick your brain into more need of glucose. This can make you crave food more—especially sugars.
A 2021 medically reviewed article states that “Portion control is crucial to prevent blood sugar spikes after meals.” This is because when you eat smaller portions, your body glucose levels remain balanced, and as a result, you feel less hungry.
According to Mayo Clinic, research has observed that when people are given more food, they end up eating more than their routines.
Therefore, a balanced healthy diet should not only incorporate healthy nutrient-filled foods. Instead, it should also have the correct quantity of them. Overloading nutrient-filled foods can also make you gain weight. Consequently, you need to shrink down your plate.
Consuming large portions of foods has the same effect on digestive health as excess wet clothes on the drying machine. When continuously consuming larger quantities of foods, your digestive health is going to suffer.
Research by Bonnie Jenkins also backs it up as it states that overeating can result in abdominal cramps, bloating, as well as indigestion.
Keeps Multiple Diseases Away
Uncontrolled portion sizes welcome numerous health concerns such as diabetes, hypertension, and especially weight gain/obesity.
Alone, obesity is the greatest reason to give rise to many chronic diseases. A 2010 study suggests that obesity is a risk factor for developing diabetes, CVD, cancer, kidney diseases, osteoarthritis, sleep apnea, and depression.
Another research demonstrates that lifestyle changes must be implemented to reduce cardiovascular diseases, such as weight maintenance/weight loss.
Besides health-benefiting factors, portion control also leaves a positive effect on your financial health. Especially when you’re dining out, you’re likely to save half by ordering less. Moreover, your grocery items will be decreased once you control your portion sizes. Your two-month ration will be enough for three months and so on!
The Final Takeaway!
Portion control is not only a trend instead, but it’s also a simpler and healthier lifestyle that needs to be implemented in everyone’s life, from maintaining a healthy weight to fighting off chances of developing diseases. Portion control has got you covered!
Signup today at Seven Second Weight Loss and get on started!