Portion control is probably one of the least favorite topics to think about when trying to get in shape for the much awaited warmer weather and to have some extra skin showing. Images of scales, measuring cups and spoons, and countless hours weighing and remembering how much of what food you ate springs to mind when the words ‘portion control’ are uttered, and what kind of fool wants that? Not us. We are only fools for a nice cologne and a charming smile. So, if the idea of portion control makes you cringe I’m here to help you but first you HAVE to accept that it is the first step to that dress you’d like to wear to your anniversary…. or those short shorts you have in your closet. Knowing what you’re eating and how much gives you the glow that comes from improved digestive health and stress free weight management. And yes for both gains AND losses baby girl!!
I’m glad you’re reading this far because I’ll say it until it’s all you know about health upgrades: IT DOESN’T HAVE TO BE THAT HARD! I promise, if it’s as horrible and hard as you think it is you are free to return any of the progress you make.
These three mindset shifts will work in the background to retrain your brain and teach it what a healthy portion looks like while you go for hikes, lift weights, cook, date, clean, life, etc . The best way to use these hacks is to start with the first two steps quickly as they’re the easiest to implement. The third will be the trickiest to stay consistent with if you, like most of us, have a social pressure to eat poorly, too much or not enough. Changing your mindset and the way you view your plate will have the deepest and longest lasting effect. The important part to go imperfectly and with love and kindness for self.
3 Unique Mindset Hacks For Better Portion Control (for gains and losses)
1) Work it to get it: Don’t bring the serving dishes to the table! Only bring the condiments, salad, breads (yes bread because balance but not the rice and potatoes stink), and drinks. Studies show that when you have to get up from the table to get another helping of food from the stove or kitchen counter, chances are you will be more intentional with what you get if you get anything at all. Overeating is reduced and intentional portion control is activated. Do that for every meal and your total daily calories will be more consistent and goals you set will be easier to track.
2) Smaller is better: Another easy tip is one of the oldest dieting tricks in the book – a smaller plate. When you fill up your (smaller) plate you will trick your mind into thinking that you really are indulging – your eyes can’t see any empty space on the plate, so this meal is going to be satisfying! Paired with the ratio of vegetables, fruits, carbs, and protein mentioned below this strategy gives pretty quick results.
3) Divide and conquer: This can be practiced anywhere with any menu, whether you are in a restaurant, visiting a friend’s house, or at home. Look at your plate when it is empty and divide it in half. The top half should be filled with vegetables or a combination of fruit and vegetables. Fresh tossed leafy green salad along a side of steaming garlic broccoli. Bright carrots strips sitting next to a lovely serving of fried green beans (balance in all things). Sliced sweet strawberries nestled up against a mound of blueberries. You get the idea. The top half of your plate should always reflect a combination of foods that are fruits and/or vegetables.
The lower half of your plate should be split into two sides: one side is the protein. If you are looking to incorporate more plant protein don’t forget about beans, soaked nuts, tempeh, tofu, mushrooms, and the cruciferous family of veggies. The other side should play host to a carbohydrate, preferably something complex and filling like wild rice, sweet potatoes, winter squash, or root veggies.
If you want some passive weight management these are some great building blocks to programming your subconscious to be happy with the amount of food you’re giving it. Think of it as portion control without heavy thinking, no matter what is being served.