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November 15, 2012 4:45 PM
What is the best way to teach ones self how to portion control meals so I dont eat alot?

and what are some tricks you use to portion control?
  27935185
November 15, 2012 4:48 PM
a food scale. Easiest way to watch portion sizes- it seriously changed my life! Invest in one and you will not be sorry.
  4194545
November 15, 2012 4:50 PM
Start with leaner foods like skinless chicken breasts and steamed veggies can not over eat calories with them.happy
  29774003
November 15, 2012 4:50 PM
The first week I started here, I just weighted and measured everything I was normally eating. I didn't make any changes to how I ate - just logged what I normally did.

It was eye-opening - it was really easy to see from that where I could make improvements and changes.
  16888047
November 15, 2012 4:57 PM
It's simple but drink a glass of water before meals..
November 15, 2012 4:59 PM
Well only after having my babies to lose the weight I would use a gerber baby bowl and what fit in that bowl would be what I ate!bigsmile
  19245554
November 15, 2012 5:02 PM
Seconding a food scale. They are cheap and will surprise you when you see how much a serving really is.
  17212315
November 15, 2012 6:19 PM
What are good portion Sizes to eat?
  27935185
November 15, 2012 6:23 PM
For most lunches and dinners I usually do four to five ounce piece of meat and 2 cups of veggies. For breakfast a couple eggs and a few slices of turkey bacon or 1/2 cup of yogurt. I find I control my portions best when I

-Use my food scale and measuring cups/spoons
-Plan my meals out ahead of time.
-Bring snacks and lunch with me instead of buying when Im out
November 15, 2012 6:27 PM
the weird thing is I never eat breakfast I Haven't since high school and that was 9 years ago.
  27935185
November 15, 2012 7:15 PM
Smaller meals more often works for me. If I go too long without eating, I'm so hungry when I do eat that I sometimes eat too much. Even when I don't over eat, when I get that hungry, I sometimes feel that out of control eating machine I used to be, welling up inside of me. Not good...
  16762840
November 15, 2012 7:17 PM
smaller plates! it tricks your eyes into thinking you're eating more!
  4859460
November 15, 2012 7:20 PM
Water before the meal, smaller plates and filling your plate up with low-calorie vegetables.

Also, exercise! I'm much less inclined to overeat if I have some good work I don't want to undo. smile
  24422571
November 15, 2012 7:20 PM
QUOTE:

What are good portion Sizes to eat?


I highly suggest pre-planning your meals. Enter them into your food diary at the beginning of the day so you know exactly how much everything you can have and then just use whatever measurements make that happen.

Also, you're best bet is to cook at home as much as you can. You can eat a LOT more volume of food for the same calorie value as out-to-eat food, plus you have a lot more control over your portions.

I also second the food scale, measuring cups, measuring spoons, etc. Labels will tell you what the serving size is for each item also.
Edited by VelociMama On November 15, 2012 7:27 PM
November 15, 2012 7:22 PM
Whenever i buy a large quantity of food, i immediately weight it and separate it into individual servings....ziploc bags are great and i put one serving into each ziploc bag. then when it comes time to cook or eat, everything is already measured out for me
November 15, 2012 7:23 PM
I didn't used to eat breakfast either. Now it's my favorite meal of the day!

As to what portion sizes are good for you, I'd start by looking at your overall calorie allowance and divide up your day. For example, I eat about 1700 calories a day. And I like to snack, so I don't want to use up all my calories on meals. I eat about 450 calories at breakfast, 400 at lunch, 400 at dinner, and 450 throughut the day in snacks. Then I make sure in each of those meals/snacks, I have a well rounded representation of protein, healthy carbs, and fats. And I try to get in veggies and fruit wherever possible.

Your are welcome to friend me if you want to look at my food diaries for ideas! I'd be happy to answer any questions you have (I don't claim to be an expert, but I think I eat pretty healthy, and not crazy restrictive by any means).
Edited by Celeigh12 On November 15, 2012 7:24 PM
  17212315
November 15, 2012 7:23 PM
As you work with the food tracker you will learn what a normal portion is. It's different for different foods. Also read the nutrition labels on foods that have them. eg; cold cereals. Measure out the serving amount stated and see what it looks like in your bowl. I use smaller bowls and plates so it looks like I have a full plate.

This is a learning process.
November 15, 2012 7:24 PM
Portion sizes depend on what you need to fit your calories for the day. For example if I eat a higher calorie lunch and don't have a lot left for supper, I would need smaller portions than normal
  10610980
November 15, 2012 7:24 PM
I agree with the food scale and measuring cups. I also will cook a week's worth of boneless, skinless chicken or pork chops on the weekend to take for lunch during the week so it is all ready to go and add frozen veggies to the lunch container the night before since I have a microwave at work.
  17951504
November 15, 2012 7:24 PM
instead of eating 3 big meals eat 5 to 6 small meals what I heard is you never should eat til your full but to eat enough that your ok like i.e I ate a six sub but I could eat the rest of my sub
November 15, 2012 7:25 PM
QUOTE:

I didn't used to eat breakfast either. Now it's my favorite meal of the day!

As to what portion sizes are good for you, I'd start by looking at your overall calorie allowance and divide up your day. For example, I eat about 1700 calories a day. And I like to snack, so I don't want to use up all my calories on meals. I eat about 450 calories at breakfast, 400 at lunch, 400 at dinner, and 450 throughut the day in snacks. Then I make sure in each of those meals/snacks, I have a well rounded representation of protein, healthy carbs, and fats. And I try to get in veggies and fruit wherever possible.

Your are welcome to friend me if you want to look at my food diaries for ideas! I'd be happy to answer any questions you have (I don't claim to be an expert, but I think I eat pretty healthy, and not crazy restrictive by any means).


My Calorie thing is at 2610
  27935185
November 15, 2012 7:26 PM
Food scale (got a digital one at Wal-mart for $20), measuring cups, small plates and bowls trick the mind to think you have more. These are my friends daily! Read the serving sizes on the food labels. I start with that then if I want more and I have calories to use, I will allow myself more.
  10330175
November 15, 2012 8:13 PM
Hey, Joseph, would you ever consider working with a nutritionist? I think that would be so beneficial for you to help you learn about portions, the right foods for you, and to help you learn how to avoid the binging as well. It can be covered by some insurance too. It's worth looking into!
  17212315
November 15, 2012 8:17 PM
I like eating a banana before dinner..really helps you feel up. I also gave up eating rice with every meal which kills me and make sure to have veggies.. cauliflower will feel you up before you know it. And DON'T eat seconds..
  27858849
November 15, 2012 8:19 PM
QUOTE:

Hey, Joseph, would you ever consider working with a nutritionist? I think that would be so beneficial for you to help you learn about portions, the right foods for you, and to help you learn how to avoid the binging as well. It can be covered by some insurance too. It's worth looking into!


I second this notion, but recommend seeing a registered dietician instead. Almost anyone can call themselves a nutritionist, but a dietician actually has formal training and certification and will give you better information.

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