As vegetables and salad are naturally low in calories but high in fiber and other nutrients, filling up on these may help you avoid overeating calorie-dense foods. Summary Using a plate as a guide for portion control can help you curb total food intake.

You can divide your plate into sections based on different food groups. Another way to gauge appropriate portion size without any measuring tools is by simply using your hands.

As your hands usually correspond to your body size, bigger people who require more food typically have bigger hands 8. Summary Your hands can be a helpful guide for portion sizes.

Different food groups correspond to various shapes and parts of your hands. Restaurants are notorious for serving large portions 1. In fact, restaurant serving sizes are, on average, about 2. This will save you a lot of calories and help prevent overeating. Alternatively, you could share a meal with someone or order a starter and side instead of a main dish.

Summary Restaurant portions tend to be at least twice the size of a regular portion. Prevent overeating by asking for a half portion, ordering a starter instead of a main dish and avoiding buffet-style restaurants.

Filling up on water will make you feel less hungry. Being well hydrated also helps you distinguish between hunger and thirst. In another study in young normal-weight men, drinking a similar amount of water immediately before a meal resulted in greater feelings of fullness and reduced food intake Therefore, having a glass of water before each meal can help prevent overeating and aid portion control.

Summary Drinking a glass of water up to 30 minutes before a meal can naturally result in reduced food intake and greater feelings of fullness.

Eating quickly makes you less aware of getting full — and therefore increases your likelihood of overeating. As your brain can take around 20 minutes to register that you are full after eating, slowing down can reduce your total intake.

For example, one study in healthy women noted that eating slowly led to greater feelings of fullness and a decrease in food intake compared to eating quickly In addition, eating on the go or while distracted or watching TV boosts your likelihood of overeating Health experts recommend taking smaller bites and chewing every mouthful at least five or six times before swallowing Summary Sitting down to meals with no other distractions and eating slowly will regulate portion control and reduce your likelihood of overeating.

Jumbo-size packages or food served from large containers encourages overeating and less awareness of appropriate portion sizes.

This is especially true for snacks. Evidence suggests that people tend to eat more out of large packages than small ones — regardless of food taste or quality 16 , In another study, participants consumed over fewer grams of snacks per week when given gram snack packs than when given snacks in standard-sized packages Rather than eating snacks from the original packaging, empty them into a small bowl to prevent eating more than you need.

The same applies to bulk portions of family meals. Rather than serving food directly from the stove, re-portion it onto plates before serving. Doing so will help prevent overfilling your plate and discourage returning for seconds. Summary Eating food from larger packages or containers encourages increased intake.

Try re-portioning snacks into individual portions and serving family meals from plates to prevent overeating. By incorporating visual cues and embracing conscious eating habits, individuals can cultivate a sustainable approach to reducing their food intake.

The idea behind using smaller plates is based on the psychological principle that visual cues can influence our perception of portion sizes. When you use smaller dishes, the same amount of food appears more substantial, creating a visual illusion that may satisfy your mind's perception of a full meal.

This tip is a practical and accessible method for estimating portion sizes without relying on measuring cups or spoons. Each person's hand size is somewhat proportional to their body size, making it a convenient and personalized reference point. The palm of your hand can serve as a guide for protein portions.

A serving of lean protein, such as chicken, fish, or tofu, roughly equals the size and thickness of your palm or a deck of cards. Your closed fist represents a suitable measure for vegetable servings.

Whether it's broccoli, carrots, or salad greens, aim to fill at least half your plate with veggies, using your fist as a gauge.

For carbohydrates like rice, pasta, or grains, a cupped hand can help estimate appropriate portions. The quantity that fits into your cupped hand can be a sensible measure to avoid overeating these energy-dense foods. Fats are an essential part of a balanced diet, and your thumb can guide you on your portion size.

A serving of fats, like oils, butter, or nuts, is approximately equal to the size of your thumb. When individuals consume food directly from its original packaging or container, it becomes more challenging to gauge and control the amount being eaten.

Containers often hold much larger quantities than a standard serving size, and eating directly from them can lead to unintentional overconsumption. This habit is particularly relevant for snacks like bread baskets, chips, nuts, or ice cream, where mindlessly reaching into a large container can result in consuming more calories than intended.

By transferring a reasonable portion to a plate or bowl, individuals can visually assess the amount they are about to eat, making it easier to practice moderation and eat less.

Serving sizes are standardized measures set by dietary guidelines, and being aware of them helps individuals make informed decisions about how much to eat. This awareness prevents unintentional overconsumption and contributes to a balanced diet.

It involves reading nutrition labels, understanding the recommended portions specified for various food items, and using this information to guide portion choices.

Using a food diary is a valuable tip in the context of portion control, as it involves keeping a detailed record of everything you eat and drink throughout the day.

This practice serves multiple purposes in aiding portion control efforts. Firstly, a food diary helps create awareness about eating habits by forcing individuals to be mindful of what, when, and how much they are consuming.

By logging each meal and snack, individuals gain insight into their dietary patterns and can identify areas where portion sizes may be excessive. Additionally, keeping a food diary provides a tangible record of progress and can be a source of motivation.

Reviewing entries over time allows individuals to celebrate successes, identify challenges, and make informed adjustments to their portion control strategies. Carbohydrates, such as grains, pasta, bread, and starchy vegetables, are a primary source of energy.

However, excessive intake can contribute to an overabundance of calories, potentially hindering weight management efforts. This advice suggests avoiding large portions or doubling up on carbohydrate-rich foods within a single meal.

Instead, aim for a balanced plate that includes a variety of food groups, incorporating lean proteins, healthy fats, and a mix of fruits and vegetables. This tip emphasizes the importance of being mindful about finishing the remaining food from a previous meal.

When individuals pick at leftovers throughout the day, they may unintentionally consume additional calories beyond what they need. This habit can contribute to overeating and weight gain. Instead, it is advisable to allocate specific portions for each meal and refrain from nibbling on leftover food between meals.

By adhering to planned portions and avoiding continuous snacking on leftovers, individuals can better regulate their calorie intake, promote a sense of satiety, and foster a more structured approach to portion control.

When eating at restaurants, fast-food establishments, or even when purchasing pre-packaged meals, asking for a smaller portion or requesting a half-portion can be an effective strategy. Many establishments are willing to accommodate such requests, and it provides an effective way to control calorie intake.

It also helps in avoiding the temptation to consume larger portions that may contribute to overeating. This approach allows individuals to enjoy their favorite dishes while managing their intake more effectively, encouraging a long-lasting sustainable approach, as opposed to short-term diets.

Slow foods typically have a higher level of complexity in terms of texture, preparation, or chewing, which can contribute to a sense of satiety and reduce the likelihood of overeating. This approach encourages individuals to opt for whole, minimally processed foods that require more chewing and attention during consumption, such as fruits, vegetables, lean proteins, and whole grains.

These foods not only provide essential nutrients but also give the body more time to register feelings of fullness, helping to prevent the rapid consumption of large quantities.

Beverages, especially sugary sodas, fruit juices, and specialty coffee drinks, can contribute significantly to overall calorie intake. It's easy to overlook liquid calories, but they can add up quickly and impact weight management goals.

To implement this tip effectively, individuals should pay attention to the size of the beverage servings they choose. Opting for smaller portions or choosing beverages with lower or zero-calorie options, such as water or unsweetened tea, can contribute to overall calorie reduction.

Count on Signos as your reliable companion in steering you toward making new healthy habits and keeping track of your diet. Our dedicated experts are committed to offering valuable insights, tips, and personalized guidance, assisting you in making informed choices about your food intake.

Signos CGM enables you to enhance your well-being by monitoring your dietary choices, exercise routines, sleep patterns, and blood sugar levels. Some foods come with natural speed bumps: pistachios in their shells, fresh cherries with pits.

Choosing foods like these forces you to slow down and eat less. Another plus: the pile of shells or pits on your plate will remind you of how much you've already had. Or, choose foods with their own portion limits: apples, bananas and oranges all come in single-serve "packages.

Watch the booze. The U. Dietary Guidelines advise up to one drink a day for women and up to two drinks a day for men, but eyeballing the specific recommended amounts can be tricky.

An easy fix: pour 5 ounces of wine or 12 ounces of beer, or 1. Hint-just like plates, bigger wine glasses make it easier to drink more wine and calories. Wine Tricks : 3 Hacks to Pour Less Wine and Still Enjoy Your Glass. Eat like a kid. It takes about 20 minutes for your brain to register that you've had enough, so slow down to give your brain time to catch up with your eyes and your stomach.

Enjoy what you eat. It sounds counterintuitive, but eating less can actually help you enjoy your food more. And focusing on your food, rather than noshing away in front of the TV or computer screen, can also help you savor your meals more.

In the end, it's about eating mindfully, says Largeman-Roth. Her advice: Stop multi-tasking, and slow down. Savor it. Use all of your senses to enjoy it. Use limited data to select advertising. Create profiles for personalised advertising.

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