Many people’s weight loss journeys have been complicated by their inability to control portion sizes. While exercise contributes only 30% to your weight loss journey, the remainder is determined by how much you eat and what you eat. Even if you consume a nutritious diet, understanding the skill of portion control is essential.

Your portion size is the amount of food you consume at each meal. Not checking what you eat can result in you gaining a lot of unwanted weight.

Why you must practice portion control

• Promotes easy digestion

Large amounts of food can create indigestion, which can cause discomfort, acidity, and burping. Your digestive system will fail to work correctly if you continue to overwhelm it. As a result, portion control is essential for avoiding such digestive problems.

• Helps in controlling blood sugar levels

Overeating can cause an increase in blood sugar levels, causing your body to become glucose-overloaded. Keeping your blood sugar levels under control can be as simple as eating in moderate portions.

• Reduce weight

Mindful eating can help you stay in control of your weight. The greatest method to achieve your dream body is to eat the correct  amount of foods in the appropriate amounts. It can assist you in losing those extra pounds.

Eating in moderation keeps you active and energetic .Controlling your eating habits can help you avoid obesity and the diseases that come with it.

Tips to Control Overeating

• Read nutrition labels carefully while buying

Labels can show you how many calories are present in your favorite foods. Sticking to a reasonable portion size allows you to enjoy your favorite foods in moderation.

• Measure your food before eating

To keep track of how much food you’ve eaten, use cups or spoons to measure it out. Even a digital food scale can assist you in eating properly and keeping track of your calorie intake.

• Eat on a small plate

When eating on larger plates, one may end up eating more. You may feel more satisfied if you use smaller plates. Also, avoid taking a second serving. If you do not feel full, then take small meals.

• Maintain a journal

When you start keeping track of how much you eat in a day, portion control becomes much easier. Journaling might help you remain on track and make necessary dietary changes. It also encourages you to eat healthier meals and eat fewer portions.

• Stop eating directly from the container

Research says that consumption is higher when food is consumed straight from larger packages or containers. To avoid eating more than you need, put snacks into a small bowl instead of consuming them straight from the package. To avoid overeating, try serving family meals on plates.

• Pray before eating

Food serves a purpose. It nourishes our bodies, brings people together around the table, and brings us joy… However, food should not be in charge of our life. Praying before we eat serves as a reminder that food is a God-given gift to be enjoyed, but we should consume it rather than it consuming us.

• Practice mindful eating

Food is more satisfying when you pay attention to what you’re eating, according to studies. If you’re watching TV, your body could not even realize you’ve eaten, leaving you hungry. While you’re eating, turn off the TV and put your phone away. You can enjoy this time with your family as well.

There are, however, several practical steps you may take to keep portions under control. These easy adjustments have shown to be effective in reducing portion sizes without sacrificing taste or feeling full. At the end of the day, portion management is a quick cure that improves your quality of life while also helping prevent binge eating.