Perfect Size of Portions to Lose Weight

The first thing to notice when we are talking about portions is that the serving size (mentioned on each package) is not the same as the portion size. The U.S. Food and Drug Administration (FDA) released guidelines that determine the amount or volume of food which a person eats at a time – the serving size. Otherwise, the portion size is the amount or volume of food that you really consume. Obviously, it varies from the suggestions of the FDA.

The first thing to notice when we are talking about portions is that the serving size (mentioned on each package) is not the same as the portion size. The U.S. Food and Drug Administration (FDA) released guidelines that determine the amount or volume of food which a person eats at a time – the serving size. Otherwise, the portion size is the amount or volume of food that you really consume. Obviously, it varies from the suggestions of the FDA.

If you want to lose weight, the right size of portion for you must supply enough nutrients to make you satisfied and energetic within your calorie measure. There are many factors identifying an appropriate amount of calories exactly for you, including your weight, types and level of your daily activity, your age and gender, etc. And you estimate an optimized amount of calories together with calculation of food groups required for you per day here.

Split meals principles

A split meal system is a great solution to lose weight because is activates metabolism, eliminates hunger and teaches you how to build a balanced healthy diet. There are 2 options of split meals system: eating 5-6 portions per day or 8-10 portions.

If you prefer to eat equal portions 5-6 times per day, you should divide your entire daily ration in 5-6 equal portions and take food in equal periods of time. It is important to control the amount of calories and allocate them according to the portions uniformly. The size of each portion must not be bigger than the volume you can carry in both palms. The time periods between each portion should not exceed 4 hours.

As a result of following split meals system, nutrition becomes more balanced as far as you plan all the required products during the day. Moreover, the size of the stomach decreases and you rarely get hungry.

The second option of split meals system suggests dividing your whole daily ration in 8-10 equal portions. The intervals between meals are much shorter than in the first option – 2 hours at average. This scheme helps you to gorge yourself with fewer amounts of calories. The size of portions is not bigger than a glass of water (200 gr).

The benefits of this eating schedule are the following: metabolism speeds up, fat literally does not have time to cumulate, and you do not feel empty during the day.

5 lifehacks to control the size of your portion to lose weight

Don’t put extra meal on the table

Put away all the meal that is not included in your portion. For example, if you cook soup, don’t put the whole cooking pot on the table in front of you. And you know how it is hard to resist the whole pizza and eat only two slices. Appetite comes while eating, especially, when you see a lot of delicious meal. Try to chew slower to enjoy each bite of your portion.

Divide your portion into halves

If you are used to having lunch or dinner at a restaurant rather than at home, you are at risk to get a portion bigger than your portion size that you have determined. Of course, it is a waste to throw out the dish! That is why divide it into halves and ask the waiter to pack it so that you can take the second part home. Alternatively, cooperate with your partner and order one portion for both of you.

Never eat on the run

The majority of us are used to live in a rush and we even eat on the move. This eating behavior conceals several hazards. Firstly, when you eat too fast, you are tending to eat more than you actually need. Secondly, improperly chewed food digests worse and harms your stomach. Moreover, if you buy the first snack you see and you don’t have time to prepare something proper at home, it might be not the healthiest product that will add you more calories even if it is quite small. Yes, we are talking about donuts, crisps, hot dogs and the whole network of fast food restaurants.

Think first, than eat

Another common nasty habit is to eat something when you watch TV, surf the internet or chat on the phone. Every time you want to take that piece, ask yourself if you are hungry indeed. Sometimes we get the signals of our body wrong and we eat when it is simply thirsty. And yes, big sweet popcorn and Coca-Cola are not obligatory in the cinema!

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