{"id":23604,"date":"2021-06-14T18:22:30","date_gmt":"2021-06-14T18:22:30","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23604"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"portion-size-for-weight-loss","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/","title":{"rendered":"Portion Size For Weight Loss: 10 Tips To Master Portion Control"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#What_Is_The_Best_Portion_Size_For_Weight_loss\" >What Is The Best Portion Size For Weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#How_To_Determine_Portion_Size\" >How To Determine Portion Size?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#10_Tips_To_Achieve_Practical_Portion_Control\" >10 Tips To Achieve Practical Portion Control<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#Use_Smaller_Dinnerware\" >Use Smaller Dinnerware<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#Ask_For_Half_The_Portion_When_Eating_Out\" >Ask For Half The Portion When Eating Out<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#Use_The_Plate_Method\" >Use The Plate Method<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#Use_Your_Hand_To_Estimate_Portion_Sizes\" >Use Your Hand To Estimate Portion Sizes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#Start_Meals_With_A_Glass_Of_Water\" >Start Meals With A Glass Of Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#Use_Portion_Control_Dishes\" >Use Portion Control Dishes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#Fill_Up_On_Vegetables\" >Fill Up On Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#Avoid_Eating_Out_Of_The_Containers_Or_Packets\" >Avoid Eating Out Of The Containers Or Packets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#Eat_Slowly\" >Eat Slowly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#Try_Easy_To_Remember_Visual_Cues\" >Try Easy To Remember Visual Cues<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Weight loss can be a long and frustrating process. It requires effort, patience, and sacrifice. When trying to shed some pounds, dieting is as important as exercising.<\/span><\/p>\n<p style=\"text-align: center;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_For_Weight_Loss\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_For_Weight_Loss\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">There are several <a href=\"https:\/\/betterme.world\/articles\/no-flour-no-sugar-diets\/\">weight-loss diets<\/a> you can try including the Mediterranean or Paleo diet; portion sizes remain crucial. If you don&#8217;t pay attention to your portion sizes, you may consume too many calories and jeopardize your weight loss. Here\u2019s everything you need to know about portion size for weight loss.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Portion_Size_For_Weight_loss\"><\/span><strong>What Is The Best Portion Size For Weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Portion size refers to the amount of food you eat in one sitting. It includes everything you serve on your plate during a meal. Sometimes it is used interchangeably with serving size, but the two are not the same thing. Serving size is the recommended amount of a particular type of food one should eat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are you wondering \u2018how much should I eat?\u2019 How much food one should eat depends on their age, sex, weight, height, level of physical activity, health, and genetics. Depending on these factors, some individuals require larger portions than others. For example, if you are an athlete, your body requires more energy, so you need more food than a worker who sits at a desk all day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To lose weight, you need to burn more calories than you consume to create a calorie deficit. Weight loss is a gradual process and does not occur overnight. To shed the extra pounds, one usually needs to adopt a healthier lifestyle, including eating smaller portions, limiting processed foods, and increasing your level of physical activity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When trying to lose weight, you might starve yourself or eat too little food to drastically reduce your calorie intake. This is often counterproductive as with long-term calorie restriction, the body enters starvation mode (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3673773\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), where your body slows down your metabolism to conserve energy and you experience increased appetite and food cravings. Portion control does not mean eating too little of everything or starving yourself.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes, we unconsciously take in more calories than we think. We tend to eat all the food we serve on our plates and even go back for more (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15761167\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Increased portion sizes make it easier to overeat, leading to extra calories and weight gain over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4224223\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Controlling your portion sizes helps keep your food intake in check. With proper portion control, you can create a calorie deficit successfully and shed off the extra weight, or just eat the right amount to maintain your weight if that is your goal. While it may seem abstract, portion control works and, in the long run, helps you maintain a <a href=\"https:\/\/betterme.world\/articles\/different-types-of-diets\/\">healthy weight<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best portion size for weight loss is a satiating amount of food that allows you to create a calorie deficit while providing enough energy and nutrients for your body. For example, if you consume 1,800 calories a day, each portion of the 3 main meals should provide around 600 calories. Below is a detailed portion size guide for weight loss.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/portion-control-diet-plan-female\/\">Portion Control Diet Plan Female: 7 Days Of Healthy Eating Made Easy<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32163 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4592-1024x576.png\" alt=\"portion size for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4592.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4592-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4592.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4592.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Determine_Portion_Size\"><\/span><strong>How To Determine Portion Size?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Determining the exact optimal portion sizes might be challenging and may require a little practice. You can begin by measuring out food portions, or you can choose to use other measuring tools. Note that there is no one method to calculate portion sizes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get proper portion sizes, you first need to know your daily calorie needs. Calorie requirements are affected by several factors, including sex, age, weight, body, and level of physical activity. After which, you will tell how many calories you need to eat from foods to meet your energy requirements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For this reason, portion sizes vary from one individual to another. For example, if you are trying to lose 20 kilograms, your portion sizes will differ from that of an individual trying to maintain their weight. Just ensure that your nutritional needs are being met.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to determine portion size for weight loss:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, calculate your daily calorie needs using an online calculator.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Determine how many calories you need to consume to create a calorie deficit.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plan out your meals, including snacks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Determine how many calories you should consume during each meal.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calculate the individual amounts of certain foods you need from each type of food to stay within the calorie limit for a single portion.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019d rather keep it more simple, <\/span><a href=\"http:\/\/www.myplate.gov\"><span style=\"font-weight: 400;\">www.myplate.gov<\/span><\/a><span style=\"font-weight: 400;\"> has resources that can tell you how many cups, ounces, etc. of each food group you need each day based on your age, sex, and other factors.<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off you energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_For_Weight_Loss\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-31428 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4332-1024x576.png\" alt=\"portion size guide for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4332.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4332-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4332.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4332.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Tips_To_Achieve_Practical_Portion_Control\"><\/span><strong>10 Tips To Achieve Practical Portion Control<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Measuring portion sizes does not have to be complicated. You can use a few easy ways to ensure you get the correct portion size for <a href=\"https:\/\/betterme.world\/articles\/low-carb-vs-vegan-diet\/\">weight loss<\/a> and do not overeat. You do not always have to use a food scale to measure out food quantities.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To achieve portion size management for weight loss, try the tips below:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Smaller_Dinnerware\"><\/span><b>Use Smaller Dinnerware<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The size of the plates, spoons, bowls, and glasses you use may unconsciously influence the amount of food you eat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20470810\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Using larger plates and bowls can make food appear smaller, often leading to eating more than you otherwise would. People who consume more due to larger plates are often unaware of this influence (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18823179\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study found that participants who used larger serving bowls served themselves 77% more pasta than those who were serving\u00a0 from medium-sized bowls (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21982579\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). In a different study, nutritional experts served themselves 14.5% more ice cream when given larger spoons and 31% more when given larger dishes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16905035\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, replace the large plates with smaller ones to help reduce your portion sizes. Also, swap the wide, short glasses for tall, narrow ones so that you do not drink too many calories from alcoholic drinks and other high-calorie beverages.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-31953 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-1024x576.jpg\" alt=\"portion size management for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ask_For_Half_The_Portion_When_Eating_Out\"><\/span><b>Ask For Half The Portion When Eating Out<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Controlling your meal portions while eating out is more challenging. And if you are going out to your favorite restaurant where the meals are mouth-watering, resisting the temptation to eat more is tougher. Most restaurants serve large portions, serving up to 5 times larger than standard servings (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12589331\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When ordering, ask that half your meal be packed to go and eat the other half. If you are in the company of a friend, you can share one plate. You can also ask that dipping sauces be placed on the side.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also inquire about the portion sizes from a waiter and choose a meal that is close to your optimal portion size. Do not use eating out as an excuse for overindulging. Also, steer clear of buffets or all-you-can-eat offers.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/what-is-a-serving-of-vegetables\/\">What Is A Serving Of Vegetables? How To Get Your Portions Right According To Science<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_The_Plate_Method\"><\/span><b>Use The Plate Method<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A simple way to measure your veggies, carbs, or protein portion size for <a href=\"https:\/\/betterme.world\/articles\/a-14-day-weight-loss-japanese-diet\/\">weight loss<\/a> is to use your plate as a serving guide. To cut down your calorie intake and lose weight, use smaller plates.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below is a rough guide for this method:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables and fruits: should fill up half your plate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein-rich foods: for meat, poultry, eggs, fish, legumes, beans, tofu, serve a quarter of your plate.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complex carbohydrates: such as whole grains should take up a quarter of your plate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats: such as butter and oil &#8211; take only half a tablespoon.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32161 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4594-1024x576.png\" alt=\"portion size management for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4594.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4594-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4594.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4594-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4594.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Your_Hand_To_Estimate_Portion_Sizes\"><\/span><b>Use Your Hand To Estimate Portion Sizes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Alternatively, you can use your hand to estimate your portion sizes. Typically, the size of your hand corresponds to your body size, so bigger people have bigger hands and need more food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to estimate your portion sizes using your hand:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-carbohydrate foods: a cupped-hand portion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-protein foods: for foods such as fish, legumes, meat, and poultry &#8211; a palm-sized serving<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-fat foods: a thumb-sized serving &#8211; like butter, nut butters, and oils.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salads and vegetables: a fist-sized serving<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Start_Meals_With_A_Glass_Of_Water\"><\/span><b>Start Meals With A Glass Of Water<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Still not sure how to eat less? Try drinking a glass of water before each meal. Drinking a glass of water before eating your meals is a natural way to reduce your portion size.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water is a natural appetite suppressant and helps fill your stomach, so you end up eating less. Hydrating also helps you clearly distinguish between hunger and thirst.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study in adults found that drinking 500 ml of water before every meal resulted in a 44% greater weight decline over 12 weeks. This was likely due to reduced energy intake following water ingestion (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19661958\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). So, taking water before meals helps you eat less and keep your portion sizes in check.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it p<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_For_Weight_Loss\">ropel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32206 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4412-1024x576.png\" alt=\"portion size management for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4412.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4412-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4412.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4412.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Portion_Control_Dishes\"><\/span><b>Use Portion Control Dishes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weight loss is worth investing in, given that the overall outcome is that you become healthier as being overweight increases the risk of diseases. You can thus use portion control dinnerware. Some portion control plates have individual compartments for each food type, making it easy to measure meat portion size for <a href=\"https:\/\/betterme.world\/articles\/1700-calorie-diet-for-weight-loss\/\">weight loss<\/a>.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fill_Up_On_Vegetables\"><\/span><b>Fill Up On Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people probably consider vegetables a superfood. This is because vegetables are low calorie, rich in fiber, and have high water content. They are also nutrient-dense and contain many essential vitamins and minerals. For instance, 100 grams of watercress contains 11 calories (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170068\/nutrients\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">), while that of lettuce contains 15 calories (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169249\/nutrients\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, how much is a serving of vegetables? A serving of vegetables<\/span><span style=\"font-weight: 400;\"> is about one cup raw or \u00bd cup cooked. But for leafy vegetables, one serving is about 2 cups raw. So, for example, one cup of raw broccoli, \u00bd cup\u00a0 of cooked sweet potato, or two cups of raw spinach, kale, or lettuce is a single serving.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since weight loss is about consuming fewer calories, vegetables are an excellent <a href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-and-muscle-gain\/\">weight-loss food<\/a>. With vegetables, you can eat more to fill you up while staying within your calorie consumption limit. Try adding a side of vegetables to every meal or use vegetables such as lettuce to make meal wraps and sandwiches instead of bread.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-33088 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4625-1024x576.png\" alt=\"portion size management for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4625.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4625-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4625.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4625-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4625.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Eating_Out_Of_The_Containers_Or_Packets\"><\/span><b>Avoid Eating Out Of The Containers Or Packets<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you eat straight from a large bag of pretzels, do you know how much you consume? Large-size packages or food packed in large containers encourages overeating and makes it difficult to keep track of portion sizes. This is the case, especially with snacks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies show that individuals tend to eat more from larger packages than small ones, regardless of food type, quality, and taste. For instance, participants ate 129% more calories when served from large containers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22306436\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). So, if you buy a large bag of chips or tin of mixed nuts containing about 10 servings, divide the contents into smaller packets beforehand, or dish out the proper serving into a small bowl for yourself.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Slowly\"><\/span><b>Eat Slowly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating and snacking slowly can help you <a href=\"https:\/\/betterme.world\/articles\/is-raw-salmon-good-for-you\/\">consume less food<\/a> and reduce your calorie consumption. However, eating quickly makes you less aware of when you are full, and you may overeat. The brain takes about 20 to 30 minutes to register that you are full, so slowing down is essential.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, one study found that eating slowly resulted in a greater feeling of fullness and decreased energy intake than eating quickly (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18589027\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, eating slowly also helps you appreciate the taste of the food and enjoy your meal. Removing distractions like TV or video games while eating may also help you eat less (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24462489\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Try_Easy_To_Remember_Visual_Cues\"><\/span><b>Try Easy To Remember Visual Cues<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can use everyday items around your home and kitchen to approximate the correct portion sizes. A computer mouse, tennis ball, dice, baseball, or golf ball, come in handy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below is a rough guide on how to use everyday items to eat the right portions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three ounces of poultry, fish, or meat is the same as a deck of cards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One cup of vegetables and fruit is the same as one baseball<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One 2-tbsp serving of nuts and nut butter is the same size as a golf ball<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One medium potato is the same size as a computer mouse<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One slice of bread or waffles should be the same size as a compact disc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A cup of cooked pasta or rice should be the same size as one baseball<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd a cup of desserts such as ice cream should be the same size as \u00bd a baseball.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The key to <a href=\"https:\/\/betterme.world\/articles\/measures-for-weight-loss\/\">losing weight<\/a> is to burn more calories than you consume. Eating the right portion should thus be a priority. When you keep track and stay conscious of how much food you consume, it is unlikely that you will overeat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid distractions, use smaller plates and share meals at restaurants to eat less food. Instead, eat substantial portions of proper well-balanced meals to meet your nutritional needs. At the end of the day, portion control helps you lose weight and achieve better overall health.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_For_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3673773\/\"><span style=\"font-weight: 400;\">Adaptive thermogenesis in humans<\/span><\/a><span style=\"font-weight: 400;\"> (2013, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18823179\/\"><span style=\"font-weight: 400;\">Are we aware of the external factors that influence our food intake?<\/span><\/a><span style=\"font-weight: 400;\"> (2008, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15761167\/\"><span style=\"font-weight: 400;\">Bottomless bowls: why visual cues of portion size may influence intake<\/span><\/a><span style=\"font-weight: 400;\"> (2005, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22306436\/\"><span style=\"font-weight: 400;\">Container size influences snack food intake independently of portion size<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18589027\/\"><span style=\"font-weight: 400;\">Eating slowly led to decreases in energy intake within meals in healthy women<\/span><\/a><span style=\"font-weight: 400;\"> (2008, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12589331\/\"><span style=\"font-weight: 400;\">Expanding portion sizes in the US marketplace: implications for nutrition counseling<\/span><\/a><span style=\"font-weight: 400;\"> (2003, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20470810\/\"><span style=\"font-weight: 400;\">From mindless eating to mindlessly eating better<\/span><\/a><span style=\"font-weight: 400;\"> (2010, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16905035\/\"><span style=\"font-weight: 400;\">Ice cream illusions bowls, spoons, and self-served portion sizes<\/span><\/a><span style=\"font-weight: 400;\"> (2006, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169249\/nutrients\"><span style=\"font-weight: 400;\">Lettuce, green leaf, raw<\/span><\/a><span style=\"font-weight: 400;\"> (2019, usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4224223\/\"><span style=\"font-weight: 400;\">Portion Size and Obesity<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21982579\/\"><span style=\"font-weight: 400;\">Serving bowl selection biases the amount of food served<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24462489\/\"><span style=\"font-weight: 400;\">Watching television while eating increases energy intake. Examining the mechanisms in female participants<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19661958\/\"><span style=\"font-weight: 400;\">Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults<\/span><\/a><span style=\"font-weight: 400;\"> (2010, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170068\/nutrients\">Watercress, raw<\/a> (2019, usda.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Weight loss can be a long and frustrating process. It requires effort, patience, and sacrifice. When trying to shed some pounds, dieting is as important as exercising. There are several weight-loss diets you can try including the Mediterranean or Paleo diet; portion sizes remain crucial. If you don&#8217;t pay attention to your portion sizes, you [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":23607,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"coauthors":[122,87],"class_list":["post-23604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Portion Size For Weight Loss: 10 Tips To Master Portion Control - BetterMe<\/title>\n<meta name=\"description\" content=\"Portion size plays a vital role in weight loss but mastering practical portion control can be challenging. Here\u2019s everything you need to know about portion size for weight loss.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Portion Size For Weight Loss: 10 Tips To Master Portion Control\" \/>\n<meta property=\"og:description\" content=\"Portion size plays a vital role in weight loss but mastering practical portion control can be challenging. Here\u2019s everything you need to know about portion size for weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_217419349.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"669\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"Portion Size For Weight Loss: 10 Tips To Master Portion Control\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/\"},\"wordCount\":2480,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/portion-size-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_217419349.jpg\",\"articleSection\":[\"Weight Loss Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Weight loss can be a long and frustrating process. It requires effort, patience, and sacrifice. When trying to shed some pounds, dieting is as important as exercising.<\/span>\\r\\n<p style=\\\"text-align: center;\\\"><\/p>\\r\\n<span style=\\\"font-weight: 400;\\\">There are several <a href=\\\"https:\/\/betterme.world\/articles\/no-flour-no-sugar-diets\/\\\">weight-loss diets<\/a> you can try including the Mediterranean or Paleo diet; portion sizes remain crucial. If you don't pay attention to your portion sizes, you may consume too many calories and jeopardize your weight loss. Here\u2019s everything you need to know about portion size for weight loss.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is The Best Portion Size For Weight loss?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Portion size refers to the amount of food you eat in one sitting. It includes everything you serve on your plate during a meal. 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