At Greenlight Personal Training we’ve seen countless clients struggle with their nutrition. Many come frustrated, having tried various diets without lasting success. If you’re in this boat, we want to share a powerful strategy that can make a real difference: portion control.
Understanding Portion Control
Portion control is simply being aware of how much food you’re eating and adjusting it to align with your nutritional needs. It’s not about strict calorie counting or depriving yourself. Instead, it’s about finding the right balance that fuels your body properly.
Many of us have lost touch with appropriate portion sizes. Restaurant servings have grown larger, and we’ve become accustomed to oversized meals. This can lead to overconsumption without even realizing it.
The best way to have a consistent system is by using your hands as a guide to food sizing (as seen below and referenced from precision nutrition).
The Benefits of Portion Control
Implementing portion control can have numerous benefits:
- Weight management: By consuming appropriate amounts, you’re less likely to overeat.
- Improved digestion: Your digestive system can process smaller meals more efficiently.
- Better nutrient absorption: When you’re not overloading your system, your body can better utilize the nutrients you consume.
- Cost savings: You might find your grocery bill shrinking as you buy and consume less.
Building Healthy Plates: The Key to Portion Control
One of the most effective ways to practice portion control is by building healthy, balanced plates. Here’s a simple guideline:
- Fill half your plate with vegetables
- Quarter of your plate should be lean protein
- The remaining quarter can be whole grains or complex carbohydrates
This method naturally enforces portion control while ensuring you get a good balance of nutrients. Plus, a colorful, well-portioned plate is visually appealing and satisfying.
Practical Tips for Implementing Portion Control
- Use smaller plates and bowls: This simple trick can make your portions appear larger.
- Read food labels: Understand what a serving size actually looks like.
- Use your hand as a guide: Your palm for protein, your fist for carbs, two fists for veggies.
- Pre-portion snacks: Divide large bags into single servings to avoid mindless eating.
Portion Control and Sugar Cravings
Many clients come to us struggling with sugar cravings. Portion control can help here too. When you’re eating balanced meals in appropriate amounts, your blood sugar stays more stable. This can reduce those intense sugar cravings.
If you do indulge in sweets, portion them out. Enjoy a small serving, savor it fully, and you’ll often find that’s enough to satisfy your craving.
Overcoming Binge Eating
For those struggling with binge eating, portion control can be a valuable tool. By eating regular, properly portioned meals, you’re less likely to become overly hungry and lose control.
Combine this with mindful eating techniques: eat slowly, without distractions, and really tune into your body’s hunger and fullness cues.
Applying Portion Control in Different Scenarios
Portion control isn’t just for home-cooked meals. It’s a skill you can apply anywhere:
- Dining out: Ask for a to-go box right away and pack up half your meal for later.
- Work commitments: Using portion control can allow you to not feel guilt when eating at restaurants or in meetings where you can’t control the food. Simply build your plate using the principles mentioned, and do your best to keep things in balance.
- Family meals: Use portion control to teach your kids healthy eating habits from a young age.
- Social events: At buffets or parties, use a small plate and fill it once, focus on balance which can include a small treat, but don’t make second trip back or load up on foods that will send your blood sugar soaring and bloated for the rest of the night.
Gradual Implementation for Long-term Success
Remember, the goal isn’t perfection. Start small – maybe focus on portioning out your dinners for a week. Once that feels comfortable, expand to other meals. Track your progress and adjust as needed.
Portion control works well with other healthy eating strategies. As you become more aware of your portions, you might naturally start choosing more nutrient-dense foods to fill your plate.
Conclusion
Portion control is a powerful tool in your nutrition toolbox. It’s flexible, adaptable, and can work in any situation. By mastering your portions, you’re taking a significant step towards a healthier relationship with food.
Remember, this isn’t about restriction – it’s about finding the right balance for your body. Start small, be consistent, and you’ll likely see impressive changes in how you feel and perform, both in and out of the gym.
If you have any questions as you implement these strategies or need support until you get the hang of it, don’t hesitate to ask. Your success is our success, and we’re here to support you every step of the way.
Book a FREE SESSION with one of our expert coaches.
