Portion Control Tips

"I can't believe I ate the whole thing."

Getting control over food portions can be one of the most important things you do to help you lose weight or maintain a healthy weight. Eating smaller portions is a simple habit that doesn't necessarily require counting calories.

Sometimes we have no discipline or common sense and we eat until we are completely stuffed much like a snake after it eats a large animal. (Sorry for the disgusting picture) This causes us to feel too full, bloated, and lethargic. We've all probably regretted eating too much at times like after having thirds for Thanksgiving dinner.

Here are some tips to help you eat smaller portions.

Use smaller plates- This might sound simple, but it works. I used to eat food like cereal and ice cream out of a large popcorn bowl. Using smaller plates and utensils is a great way to keep you from eating too much.

Eat slower and enjoy your food. Food is not the enemy. It should be savored and enjoyed by eating it slowly. Take you time to enjoy what you eat instead of inhaling it. Sit down to a table for meals instead of mindless eating while you drive or while watching TV.

Eat more frequently but eat smaller meals. Think of grazing throughout the day as opposed to gorging yourself and then going into hibernation. If you skip meals or wait too long between meals you may get really hungry and are more likely to overeat.

Dish up away from the table- If you have large containers of food within your reach you are more likely to help yourself to seconds or thirds. Don't serve and eat your food in the exact same spot.

Go heavy on the veggies- Fill most of your plate with salad or vegetables. It is a healthy alternative to the higher calorie entrees. If you want seconds, eat more salad, not the main dish.

Split a meal- My wife and I went to Texas Road house for our anniversary. We were shocked at how big the portions were. We could have easily split an entree and still been full. You can also ask your server to put half your meal in a doggy bag for later before you even start your meal.

Don't finish your plate- Despite what your parents told you, leaving a little food on your plate can be a good thing because it puts you in control. I still struggle with this one because I hate wasting food. When you leave a few bites on your plate it sends a subconscious signal that you are full, but it you lick your plate clean it says 'I'm still hungry."

Kids Meals- I am not advocating fast food, but if you are going to eat a hamburger, get a kids meal or a small item off the dollar menu instead of a large one. It may not be the healthiest option but it's the lesser of two evils.

Track your food intake- Over the years I have noticed that most people over estimate their activity level and under estimate their calorie consumption. One way to make sure what you think you are eating matches with reality is to track your food intake. These days it is easier than ever to track the food you eat with free software or apps like "My Fitness Pal."

Weight loss is impossible if you are consuming more calories than your body needs. One of the easiest things you can do to help the battle is to develop the habit of eating smaller food portions. If you control your portions, you can even afford to have the occasional dessert, or higher calorie foods that you love so you don't feel like you are depriving yourself.