Portion sizes over the last 20 years have continuously gotten bigger. The average bagel today has 200 more calories than the average bagel 20 years ago! Reducing your portion size is an effective way to help you control weight without sacrificing fun or flavor when eating.
There are many tactics you can use to control your portion size. Try using a smaller plate or buying single serving packages of food. If a food item you like only comes in large bags, portion it out into smaller bags immediately so it is ready for you to eat. Make sure to read nutrition labels, as many packaged foods come disguised as 2 or more portions.
Restaurants provide a challenge when trying to keep to portion sizes small. Try ordering an appetizer for your main course and splitting a salad with a friend. If you do order a large entrée ask for a to-go container and put half of your meal in it right away.
Try to avoid situations that make it easy to over-eat such as buffets, standing by the snack table at parties, or eating in front of the television. Also, make sure you are well hydrated, because it is easy to mistake thirst for hunger. Lastly, wait 20 minutes after you eat to decide if you need seconds because our body needs time to process the food we’ve eaten before we feel full.