Diets usually focus on types of food. They recommend more protein and fewer carbs, more fat or less fat, raw or cooked, vegetarian or vegan, and so on. And while what we eat is certainly important, we might be underrating the value of focusing on how much we eat.
Portion Sizes Are Up
Over the last twenty years, portion sizes have more than doubled.1 Since the 1970’s, a slow increase has lead us to a place where muffins are 333 percent larger than USDA recommendations. Servings of pasta are up 480 percent. Such increases are problematic because research shows that when people are confronted with a larger portion of food, they usually eat it. The same holds true for drinks. We tend to finish the whole bottle of soda whether it’s 12 ounces or 20 ounces.2
Portion Control Can Be A Powerful Tool
If you are looking to lower and/or control your weight, portions are something to consider and there are some strategies that can be helpful:
Know What A Portion Is
Precision Nutrition’s Calorie Control Guide provides a simple system for getting a general idea of what a portion looks like. A portion size for a protein is a piece of meat about the size of your palm. A portion of vegetables the size of a fist. Starchy carbs or pastas should fit in a cupped hand. Finally, a portion of fat should be about the size of your thumb.
It’s important to get an idea of how many portions you are eating at meals both to bring them down, but also to make sure you are still eating enough. Cutting food down too far is not a good way to lose weight, so you want to have a realistic picture of how much you are eating if you are trying portion control.
Give Yourself Control By Eating At Home
Between 1977 and 2006 the amount of calories eaten outside the home increased by 10 percent.3 In a restaurant you do not have control over the potion size of the main ingredients or of the secondary ingredients like butter and oil. Therefore when working on portion control make it a goal to cook more at home. You know how much of every ingredient goes into a meal you’ve prepared yourself and that is an important part of avoiding oversized portions.
Always Start Modestly
A common mistake in fitness is to start too quickly. Sudden drastic changes usually set you up for failure, and this is no less the case with portion control. If you want to try this, start by reducing just a little bit and see what happens. Give yourself weeks and months to evaluate and tread carefully. If you go too quickly, you may end up adversely affecting your metabolism, which will only leave you worse off. As always, the best place to start is by consulting with your doctor.