How you can Portion Control (The Best Way to lose weight)

 

How To Portion Control For Weight Loss While Intermittent Fasting

Video taken from the channel: Caitlyn Lindsay


 

Nutrition 1.2 Portion Control

Video taken from the channel: Health Care at Home India


 

Healthy Weight Center Portion Control

Video taken from the channel: Munson Healthcare


 

Eating with your eyes Using portion control plates to reduce self selected food portion sizes

Video taken from the channel: BMC


 

Portion Sizes For Weight Loss | How To Lose Weight With Proper Food Portion Sizes | IntroWellness

Video taken from the channel: IntroWellness | Wellness Reviews, Comparisons, and Information


 

Health Hack: Portion Control

Video taken from the channel: LivingHealthyChicago


 

Portion Control & Healthy Weight Loss

Video taken from the channel: NYU Langone Health


 

Healthy Weight Center Portion Control

Video taken from the channel: Munson Healthcare


 

How To Portion Control For Weight Loss While Intermittent Fasting

Video taken from the channel: Caitlyn Lindsay


 

Portion Control Diets & Weight Loss Men’s Health

Video taken from the channel: Tasted


 

Chris uses simple, effective methods to maintain her weight loss

Video taken from the channel: Dartmouth-Hitchcock


 

Portion Sizes For Weight Loss | How To Lose Weight With Proper Food Portion Sizes | IntroWellness

Video taken from the channel: IntroWellness | Wellness Reviews, Comparisons, and Information


 

Eating with your eyes Using portion control plates to reduce self selected food portion sizes

Video taken from the channel: BMC


 

Portion Control & Healthy Weight Loss

Video taken from the channel: NYU Langone Health


Take it slow. It can take about 20 minutes for your body to come around to the fact that it’s full, so slowing down your meals can help you eat less.[3] Use a food journal. Recording everything you eat and drink is a great way to become aware of portions, which can help you control them.[4].

The best portion control tips for fast and easy weight loss. The best portion control tips for fast and easy weight loss. Clean out expired products and clutter to make way for a healthier you.

Watch the Portion Size. At home: Use smaller dishes at meals. Serve food in the right portion amounts, and don’t go back for seconds. Put away any leftovers in separate, portion-controlled amounts.

To discourage over-loading, use a smaller size plate for the entrée and the larger size for salads and veggies. How to portion control while eating out takes just a little practice. The secret is to connect the dots between the size of your food portion and the weight that shows up on your bathroom scale. And this is precisely where portion control for weight loss comes into play. For example, the serving size of ice cream is ⅔ cups as per government recommendations.

And to lose weight, you should consume ¼ cup. But if you end up consuming one whole cup, things may not go as planned. Research has shown that people consistently eat more food when offered larger portions. So portion control is important when you’re trying to lose weight and keep it off. A portion is the amount of food you put on your plate, while a serving is an exact amount of food.

A: This is a good question, as there are many ways to measure portions and control calories. The gold standard of portion control is weighing. When I helped run a nutrition clinical trial at Penn State University, we gave study participants all their food and drinks for about six months. Eating less food is by leaps and bounds the most effective method for weight loss, but it’s obviously one of the hardest, since not only do we enjoy food but we often crave it, which overrides our.

Use a food journal. Recording everything you eat and drink is a great way to become aware of portions, which can help you control them.[4] In fact, one of the first missions we have Nerd Fitness Prime members complete is creating a food journal. All of these strategies will work to some extent, and they’re good to keep in mind and also practice.

Keep a food journal. Cut out processed foods & eat clean. Count calories or macros. Use color coded portion control containers. We love the color coded portion containers because it’s so simple and really works!

Instead of tracking every macro or calorie you ea.

List of related literature:

In fact, research suggests portion control is the greatest predictor of successful weight loss.59 Help clients control portions by teaching them to read nutrition labels, carefully measure servings with measuring cups and spoons, eat only one serving, use smaller plates, and resist the urge to “clean their plate.”

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

This option works best if you practice portion control more often than not, are conscious of the general calorie density of the foods you eat, know when you tend to overeat (sitting in front of the tube, for example), and tend to be more of a mindless eater than an emotional eater.

“Body for Life for Women: A Woman's Plan for Physical and Mental Transformation” by Pamela Peeke
from Body for Life for Women: A Woman’s Plan for Physical and Mental Transformation
by Pamela Peeke
Rodale Books, 2009

Daily self-monitoring of body weight, step count, fruit/ vegetable intake, and water consumption: a feasible and effective long-term weight loss maintenance approach.

“Nutrition in Lifestyle Medicine” by James M. Rippe
from Nutrition in Lifestyle Medicine
by James M. Rippe
Springer International Publishing, 2016

This section will describe the strategies used by self-guided dieters and the general effectiveness of this method.

“Encyclopedia of Body Image and Human Appearance” by Thomas F. Cash
from Encyclopedia of Body Image and Human Appearance
by Thomas F. Cash
Elsevier Science, 2012

To reduce your fat intake, use the principle of substitution and instead eat more low-fat or nonfat foods, such as fruits, vegetables, pastas, and whole grain products.

“Advanced Selling Strategies: The Proven System of Sales Ideas, Methods, and Techniques Used by Top Salespeople” by Brian Tracy
from Advanced Selling Strategies: The Proven System of Sales Ideas, Methods, and Techniques Used by Top Salespeople
by Brian Tracy
Simon & Schuster, 1996

Indeed, many of these “alternative” methods are really just other ways of making it easier for one to eat less.

“Handbook of Self-Regulation, Second Edition: Research, Theory, and Applications” by Kathleen D. Vohs, Roy F. Baumeister
from Handbook of Self-Regulation, Second Edition: Research, Theory, and Applications
by Kathleen D. Vohs, Roy F. Baumeister
Guilford Publications, 2011

One popular method is to eat in an eight-hour window every day.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

For most people, simply reducing total caloric intake by 250 to 500 kcal per day, combined with selecting lowfat foods and foods low in simple sugar, would be sufficient to accomplish their desired weight loss goals.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

This is another appetite management method that is most effective when you eat most of your meals at home.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

(ii) Limit your portion sizes (use the plate method): Make half your plate vegetables and fruit, one quarter of the plate a lean protein food, and one quarter of the plate a whole grain food.

“Oswaal Gujarat GSEB NCERT Solutions (Textbook + Exemplar) Class 11 Biology Chapterwise & Topicwise (For March 2020 Exam)” by Oswaal Editorial Board
from Oswaal Gujarat GSEB NCERT Solutions (Textbook + Exemplar) Class 11 Biology Chapterwise & Topicwise (For March 2020 Exam)
by Oswaal Editorial Board
Oswaal Books, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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24 comments

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  • How do you measure food portion sizes? What ways have been effective for you to lose weight through portion control? Share your feedback in the comments below!

  • Good advice. Sensible and not obsessive about anything. I just went back, after all these years and crazy diets, to simple portion control of natural unprocessed foods. It’s so easy and relaxed and I eat what I want without all the obsessive restriction and calorie counting.

  • Everytime I watch your videos I just continue to follow your advice and each time I get better and better!! I was 177lbs when I started watching and now I’m a 158lbs. My goal is to hit 136. You are a blessing!!����

  • You’re so inspiring! I’ve actually been doing 16/8 for 5 days along with 1hr hiit workouts but, is it really okay to just eat 500-800 calories while doing these things? ’cause i’ve seen some blogs saying that i need to consume 1200 calories/day and it makes me quite anxious bcs i’m sure i’ll gain weight consuming 1200 calories/day

    Btw i love your channel! i just dicovered it just now hehe keep doing the good work��❤️

  • Hi can anyone help me? My dr recommended intermittent fasting so I’m looking into it but cant seem to get straight answer regarding drinks during my fasting period can I have lemon water? And can I have spearmint tea? I know no cream in coffees and not sugars but what about these 2 things?

  • I’ve been intermittent fasting since I was 18 before it was a thing. I didn’t know intermittent fasting was a thing. I’m 5 2 120 lbs I’m 34 years old with two grown kids. I’ve never had a weight problem fasting has always been a way of life I don’t know any other way of eating

  • Our Dietician, Kanika Malhotra gives us a clever approach to portion measuring when it comes to food.

    Watch the video here:

    https://www.youtube.com/watch?v=rrd-sDa02jM

  • Everytime I watch your videos I just continue to follow your advice and each time I get better and better!! I was 177lbs when I started watching and now I’m a 158lbs. My goal is to hit 136. You are a blessing!!����

  • Thanks for the tips! I had been alternate day fasting for about 5 months and lost 21 pounds but fell out of the routine. I’m trying to get back started again. This really helps!

  • Hi can anyone help me? My dr recommended intermittent fasting so I’m looking into it but cant seem to get straight answer regarding drinks during my fasting period can I have lemon water? And can I have spearmint tea? I know no cream in coffees and not sugars but what about these 2 things?

  • On Monday will be the beginning of my 6th week of intermittent fasting and it’s become a lifestyle for me,I don’t even overthink it anymore, doing the 16:8 and I’m 5 months postpartum. Started at 117kg and now I’m at 113kg amazing! Can’t wait till I’m totally out of the 100s. Thanks your videos have been helpful

  • How do you measure food portion sizes? What ways have been effective for you to lose weight through portion control? Share your feedback in the comments below!

  • You’re so inspiring! I’ve actually been doing 16/8 for 5 days along with 1hr hiit workouts but, is it really okay to just eat 500-800 calories while doing these things? ’cause i’ve seen some blogs saying that i need to consume 1200 calories/day and it makes me quite anxious bcs i’m sure i’ll gain weight consuming 1200 calories/day

    Btw i love your channel! i just dicovered it just now hehe keep doing the good work��❤️

  • I’ve been intermittent fasting since I was 18 before it was a thing. I didn’t know intermittent fasting was a thing. I’m 5 2 120 lbs I’m 34 years old with two grown kids. I’ve never had a weight problem fasting has always been a way of life I don’t know any other way of eating

  • I rarely ever comment, but I just wanted to say thank you for these tips! They are actually helpful and ACTUAL advice! I really appreciate it <3 I am so proud of you for eating healthy and maintaining a healthy lifestyle. I have been working on eating healthier for college and your videos have really helped!

  • I rarely ever comment, but I just wanted to say thank you for these tips! They are actually helpful and ACTUAL advice! I really appreciate it <3 I am so proud of you for eating healthy and maintaining a healthy lifestyle. I have been working on eating healthier for college and your videos have really helped!

  • On Monday will be the beginning of my 6th week of intermittent fasting and it’s become a lifestyle for me,I don’t even overthink it anymore, doing the 16:8 and I’m 5 months postpartum. Started at 117kg and now I’m at 113kg amazing! Can’t wait till I’m totally out of the 100s. Thanks your videos have been helpful

  • Hey Caitlyn! Does it matter if you start intermittent fasting on a clean weak? I’ve been binge eating and overnight eating this whole week ��.

  • Thanks for the tips! I had been alternate day fasting for about 5 months and lost 21 pounds but fell out of the routine. I’m trying to get back started again. This really helps!

  • This is the one major factor in loosing and gaining weight portion control. People can pretty much eat whatever they want if we ate small portions 2 slices of pizza instead of 4 or 5. I know majority of restaurant portions are like two meals and we eat in one sitting as you stated. I’m preaching to the choir because I be steadily packing the food in and be stuffed feel miserable and bloated all you’re tips are very good and helpful bad habits are so hard to break especially years and decades of bad eating habits but I know it can be done people do it every day.

  • Hi im suffering fromm enxyety.and i take pills fromm psychologest.i can stay whithout food at midday till night.but as soon as i take the pills.im so hungry.im tallking 10pm

  • Hi im suffering fromm enxyety.and i take pills fromm psychologest.i can stay whithout food at midday till night.but as soon as i take the pills.im so hungry.im tallking 10pm

  • This is the one major factor in loosing and gaining weight portion control. People can pretty much eat whatever they want if we ate small portions 2 slices of pizza instead of 4 or 5. I know majority of restaurant portions are like two meals and we eat in one sitting as you stated. I’m preaching to the choir because I be steadily packing the food in and be stuffed feel miserable and bloated all you’re tips are very good and helpful bad habits are so hard to break especially years and decades of bad eating habits but I know it can be done people do it every day.

  • Hey Caitlyn! Does it matter if you start intermittent fasting on a clean weak? I’ve been binge eating and overnight eating this whole week ��.