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Portion Size Matters

Portion size is a key factor in weight loss because it directly influences the total number of calories you consume daily. 

What is portion size exactly?

Portion size refers to the amount of food you choose to eat at one meal or snack. It’s a highly personal choice and can vary from person to person. However, the size of the portions we consume has a direct impact on your calorie intake.

Why does portion size matter? 

  • Calorie density: some foods are more calorie-dense than others.  A small portion of nuts, for example, can have the same number of calories as a larger portion of veggies. 

  • Overeating: large portions can lead to overeating, even if you aren’t particularly hungry.

  • Weight management: by managing portion sizes, you can control your caloric intake, which is important for maintaining or achieving a healthy weight.

The Power of Portion in Weight Loss

Portions equal calories. The size of our food portions directly translates to the number of calories we ingest. 

Energy balance. Weight loss occurs when you burn more calories than you consume. By being aware of portion sizes, we can ensure not to eat more than our body needs. 

Paying attention to portion sizes encourages mindfulness, which can lead to better recognition of hunger and fullness. 

Studies show also that smaller, well balanced portions can be just as satisfying as larger ones.

Practical Tips for Portion Control

  • Use smaller plates: This can visually signal your brain that you have enough food and reduce the likelihood of overeating.

  • Measure your food: Initially, use measuring cups or a scale to get a sense of correct size 

  • Plan meals in advance 

  • Pre-portion prepared food 

  • Use the hand portion size 

  • Stay hydrated and drink water between meals

  • Mindful eating: Be present while eating. Avoid distractions like TV and cell phones

Implementing these strategies can help you gain better control over portions, which is a key element in achieving and maintaining a healthy life. Remember also that consistency is key! 

Being aware of portion size is a simple yet powerful tool in the weight loss arsenal. It doesn't require drastic dietary changes, just a more conscious approach to how much you eat. By mastering portion control, you can enjoy a variety of foods while still moving towards weight loss goals.


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