The Wellspring Plan focuses on reducing your fat intake per day to less than 20g. To accomplish this, one of the things you need to pay attention to is the amount you’re eating—your portion control. But portion control can seem cumbersome and challenging. However, it doesn’t have to be. Here are some tips to make portion control a breeze.
Learn Which Foods to Limit
With portion control, you need to know which foods you should limit to very small portions and which ones you can consumer in more generous quantities. You probably already know that you should be stricter about portion size with treats, like hard candy and fat-free ice cream. On the other hand, healthy foods without much fat, such as steamed vegetables and salad, can be consumed in greater amounts. However, determining the nutritional value of some foods is a lot less straightforward, requiring you to do a bit of research until you are familiar with their nutritional breakdown. You can learn more about nutritional values of various foods, and how they should drive portion control, through our weight loss camps.
Use Dishes for Portion Control
This tip is incredibly simple — just put your food into a bowl or on a plate instead of eating it straight from the package. When you take a bag of chips and eat in front of the television, it’s easy not to pay much attention to how many you eat. But when you put a certain amount of chips into a bowl, you are easily controlling your portion.
To make this approach more effective, use cups, bowls and plates of various sizes. If all of your dishes are on the large side, consider purchasing some smaller ones to use when you need to be stricter with your portions. This way, you can control your portions of different foods, depending on how healthy they are and how much fat they contain, simply by choosing a smaller plate or bowl.
When you pre-measure the capacity of your plates, bowls and cups, you know how much they hold without having to measure your portion size every time you eat. This makes the process much easier. To do this, measure some food and see how much it takes to fill each size and type of dish. For example, a small cup or bowl might hold 1/2 cup of food, whereas a large plate might hold 3 cups.
Write it down if it helps you remember. Then, choose the dish that corresponds to the portion size you need with each food. You can simply fill that dish, knowing the amount it typically holds, instead of taking extra time to measure the food.
Controlling your portions can be much easier when you use certain dish sizes to encourage yourself to eat certain amounts. So, when you are eating snacks and treats, fill your smallest dishes. If you put a small portion into a large dish, the portion seems small and restrictive, but the same portion in a smaller dish looks like more than enough.
This trick also prevents you from eating more just because it’s there, which can happen when you fill a larger bowl. In the same way, use the larger dishes when you are eating healthier foods, lower in fat, to encourage yourself to eat more of them.