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Lightening up: 10 ways to rethink portion sizes

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portion sizes

Kick off your post-holiday diet by focusing on portion sizes rather than deprivation. For most of us, January is the unofficial start of weight-loss season but after indulging in so many sumptuous feasts and tasty treats for the past couple of months, it can be extra hard to give it all up at once. Average portion sizes in the U.S. have doubled in the past 20 years so if you cut your serving sizes in half, you can eat the same foods while consuming half of the calories! These 10 tips for rethinking portion sizes will melt off the pounds before you know it!

1. Serving Sizes vs. Portion Sizes

portion sizes

A portion is the amount of food you eat in a sitting; a serving is a measured amount of food — ½ cup of pasta, one tablespoon of sugar, etc. Download a handy Serving Size Card that tells you what a serving looks like (a cup of cereal equals a fist, etc.).

2. Don’t Skip Meals

This probably goes without saying — when you’re extra hungry, you want bigger portions. Keep in mind that skipping lunch and eating a big dinner doesn’t necessarily balance out when it comes to weight loss.

3. Read Labels

portion sizes

According to the National Institutes of Health (NIH), «Many foods that come as a single portion actually contain multiple servings. The Nutrition Facts label on packaged foods, on the backs of cans, sides of boxes, etc. tells you the number of servings in the container.»

4. Smaller Plates & Bigger Forks

Proportion is everything in fashion and food. Using smaller plates and bigger forks make you feel like you’re eating more. And that actually makes you eat less!

5. Cinch It


Eva Mendes caused a stir when she said she doesn’t own sweatpants because they’re the #1 cause of divorce but she may be onto something. Elastic waistbands are super comfy because they expand with you. A garment with less give lets you know when you’re overindulging.

6. Eat Slowly

We’re so used to eating on the go that it’s almost a reflex to try to clean our plates as quickly as possible. When take the time to savor your food while you’re eating it, you’ll enjoy it a lot more and your stomach will have time to let you know you’re full before you’ve cleaned your plate.

7. Mindful Eating

Plate of food

How many times have you settled in to watch a movie with a bag of chips or a pizza only to be surprised that you’ve devoured it all without even realizing. Or gobbled down a sandwich and bag of chips during a meeting without a thought? Try to avoid eating while you’re being distracted.

8. Learn to Love Soup

Take advantage of chilly temperatures and eat more soup. It’s warm, satisfying, nutritious and it fills you up so you won’t want huge portion sizes.

9. Get Plenty of Sleep


There are so many reasons to get your eight hours and portion sizes are another one. You’re much more likely to make healthy choices and you won’t crave foods that give you an energy burst (simple carbs).

10. Water

This one’s so simple. Drink an entire glass of water before you eat. It will make you feel fuller so you won’t want bigger portion sizes.

The post Lightening up: 10 ways to rethink portion sizes appeared first on Hispanic World.

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Diet And Nutrition
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