Portion Control for Weight Loss: 15 Tips

Portion control allows you to manage how much you eat. You may opt for a smaller plate, start each meal with a glass of water, eat more slowly, and keep a food diary.

Portion control helps you manage how much food you eat in one sitting. You’ll figure out how many calories you want to consume and then select the amount of food accordingly.

You can use portion control to lose or maintain weight. To lose weight, you’ll need to create a calorie deficit, in which you burn more calories than you take in.

Calorie intake for weight loss depends on several factors, such as age, gender, height, and exercise.

A healthcare provider can figure out a calorie intake that suits your personal goals and helps you with portion control.

Using smaller plates, knives, forks, glasses, and other tableware could reduce how much you eat. Eliminating larger portions from your diet could reduce calorie intake by up to 29%.

Another good way to reduce calories is to rethink the food groups on your plate.

The plate method, for example, can help you control portion size and support weight loss.

Start with a 9-inch plate and then fill it with the following proportions:

• Half with non-starchy vegetables, such as broccoli, Brussels sprouts, or cauliflower
• One-quarter with lean proteins, such as chicken, beans, or hummus
• One-quarter with whole grains, such as brown rice or whole-wheat pasta

A portion is different from the serving size shown on the nutrition facts label. You may see the serving size measured in cups, grams, ounces, or pieces.

This number might be more or less than your chosen portion size.

You’ll want to scan the nutrition facts label or a restaurant menu to figure out what amount matches your weight loss goals.

Using your hand is an easy, visual cue for awareness of how much you’re eating:

The color of your plate may influence how much you eat. Using plates that have a color contrast to the food you’re eating for dinner, like pasta with red sauce on a white plate, may help you eat less.

If you want to eat more of a food, you can use a dish of the same color. For example, eating green vegetables from a large green plate. 

Drink 16 ounces (oz) of water before you eat. Filling your stomach with water will naturally make you less likely to overeat.

Some dehydration symptoms can make you feel hungry. Therefore, thirst is often confused with hunger, so staying hydrated and sipping water before you eat may reduce what feels like hunger.

Have some soup before you dig into your entrée. Adding more to your meal may seem counterintuitive, but consuming soup could make you feel fuller, similar to water. Opt for more solid textures to satisfy your appetite.

You can have alcohol or a soft drink with your meal, but limit it to one glass and enjoy it slowly. People tend to drink more slowly and less from glasses that are straight-edged, compared to outward-sloped.

You may not pay attention to how much you’re eating when you sit down with a bag of chips. People who eat snacks from smaller containers tend to eat less compared to people who eat from larger packages.

Bulking up your meals with fiber-rich foods, like vegetables, is one easy way to cut calories while making you feel full.

Ideas for eating more vegetables include:

• Add diced apples to your oatmeal.
• Replace meat with mushrooms.
• Use a whole-wheat pita in place of bread so you can stuff it with more vegetables.
• Add spinach or other vegetables to sir-fries and omelets.

Taking your time while eating increases enjoyment and decreases portions. Chew slowly, put your fork down between bites, and sip water to make your meal last longer.

Dimming the lights and listening to relaxing music can set the tone for a more leisurely meal.

Another way to slow down your eating is to try foods that require shelling, peeling, or individual unwrapping. Some options include oranges, edamame, and pistachios in their shells.

Turn off the TV, stop working, and put your smartphone away while you eat. People tend to eat more calories if they use their phones or are on their computers during their meals.

It can be difficult to practice portion control when you eat out, and restaurants can sometimes serve large portions.

Try asking for a smaller size or scan the menu for two appetizers or side dishes instead of one large meal.

Other tips for eating out include:

• Ask a family member or friend to split a meal with you.
• Ask a waiter not to bring a basket of bread or chips to the table before your meal.
• Inquire about nutrition information, which is often available on the menu or the restaurant’s website.
• Opt for a restaurant that serves controlled portions instead of a buffet.

Brew a flavorful decaf tea like peppermint, cinnamon, chocolate, or a fruity variety to satisfy your sweet tooth after a meal. Reach for a bowl of fruit or a small sweet potato topped with cinnamon and peanut butter.

It might be helpful to keep a food diary to hold yourself accountable.

You may jot your food portions in a journal, on a notes app on your cellphone, or in an app designed to keep track of your calorie intake.

You might track the following information:

• What you eat
• How much you eat
• When you eat
• Where you eat
• Why you eat (e.g., hunger or boredom)

This information can help you visualize your eating habits and make changes accordingly. You may notice that you often skip lunch, for example, which causes you to overeat in the evening.