What is Portion Control and How to Do It?

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Published: September 26, 2022

If you’re attempting to lose weight, you’ve probably been advised by at least one well-meaning someone to “watch your portions!” Assuming you can figure out what that even means, this isn’t terrible advice. When people in the fitness world talk about something called “portion management”, they’re usually referring to a realistic eating strategy that emphasizes the size of individual servings of food. In short, nothing should be consumed in excess, yet all things have their place in a healthy diet. However, there are a few things that you need to know about portion control and how to do it before getting started.

What is portion control and how to do it right?

Everything you need to know about starting a portion-control diet is right here. From the advantages supported by research to the tools and methods endorsed by registered dietitians. Our lovely Dubai Personal Trainers are always here to provide the most up-to-date information.

a woman cutting tomatoes in the kitchen
Learning portion control can substantially improve your life.

Portion management is a method that can be implemented easily and it will allow you to lose some weight while also eating healthier. This approach emphasizes knowing what a healthy portion size of each meal looks like and then adhering to it, rather than tracking calories or eliminating particular macronutrients completely.

So where should you even begin? The United States Department of Agriculture (USDA) is the authority on the recommended daily intake of vegetables, fruit, grains, dairy, protein, and oils. The USDA does not mandate exact serving sizes, but it does provide some recommendations that can be modified to meet individual needs.

The United States Department of Agriculture and the federal government have released their Dietary Guidelines for Americans 2015–2020 in hopes of tackling America’s obesity problem. According to the U.S. Department of Health and Human Services, an adult who requires 2,000 calories per day can eat the following quantities from each food category to maintain a healthy and balanced diet:

  • 2 and a half cups of vegetables
  • 2 cups of fruit
  • 6 ounces of grains
  • 3 cups of milk
  • 5.5 oz. of protein
  • 27 grams of oil

How to adjust your portion to your needs?

Because of individual differences in metabolism, weight reduction objectives, and physical activity, seeking professional guidance is essential before attempting to use portion restriction for weight loss. If you want to lose weight and keep it off, you should see a dietitian or nutritionist rather than relying just on these dietary guidelines. These are only meant to be general guidelines for improving health. A good nutritionist can create monthly meal plans Dubai for you that you can incorporate right away.

Can you have some treats and sweets while on portion control?

You may have noticed that the above list mainly includes basics like meat, grains, and vegetables. You should only consume sweets and treats occasionally and in modest quantities. Don’t eat things like cookies, cakes, chips, and chocolate every day. A few times a month is enough. If you’re really into fitness, we suggest that you take a closer look at some fitness meal plans Dubai and choose the ones that will work best with your routine. 

a woman holding an apple and a donut
Once you learn portion control and how to do it and get used to your healthy diet, you won’t even crave sweets all that much.

If you follow the aforementioned rules and focus on eating largely nutritious foods, you should be able to control your food intake without resorting to “portion distortion.” To that end, if you have made that excellent American Pie, make sure to measure out any leftovers immediately and put them into containers before you feel tempted to consume the entire thing. Of course, if you have certain health conditions, you might need to stay away from sweets altogether. You might want to try out some insulin resistance meal plans Dubai and see if that makes your condition better.

Ways to simplify portion control

The distinction between portion size and serving size might be the most confusing aspect of portion management for beginners. In order to make effective weight loss diets plans, we first need to clear this up.

Put simply, a serving size is an amount shown on a food’s nutrition label. Whereas a portion size is an amount that you consume in a single meal. Our weight loss coach suggests that portion sizes are typically different than serving sizes and that those who are attempting to lose weight should eat far fewer calories per day. If your doctor recommended that you cut down on gluten and sugar, you might want to consider some gluten free meal plans Dubai and see how they work out for you. 

Some people are accustomed to seeing far more food on their plate than is typical. So it might be difficult to reduce your portion size even when you’re aware of this important distinction. But there are a couple of things you can use to help you out.

Determination is key to success

To be able to pull this off, you have to have a lot of determination and self-control. It’s not easy, but we believe that everybody can do it. There are also some tools you can use to assist with meal preparation. And ensure that you consume just the recommended quantities of certain foods. If you don’t eat meals, don’t worry. You can do portion control with vegan meal plans Dubai as well. 

a woman holding a plate and a glass bottle
If you get a few portion control dishes, you won’t have to always measure each meal.

The USDA recommends certain serving sizes for a few food groups. So, portion control plates may serve as a visual reminder of these recommendations. You can get a few glass or plastic containers. The ones that are made to help you measure and limit the quantity of food you consume. They are particularly useful for individuals who prefer to prepare their meals in advance. If you’d like to try that out, you can incorporate a paleo diet meal plan as well. 

Final Note

Learning to limit your intake ensures that you eat enough of the right kinds of food. And that you won’t go hungry or start binging. Keeping track of how much you eat for each meal will help you lose weight and improve your overall health. When you get a hang of portion control and how to do it, you’ll see that you will start feeling so much better.


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