Let's talk moderation and portion control

I remember several years ago when I lost alot of weight alot of people asked me for advice. I would always say the three m's. Motivation(to do it), Moderation(watch those portions) and Movement(exercise).

I remember simply by not eating huge portions the weight just came off. I would eat kids meals if I ate out. I would eat only one plate for dinner. Or for pizza I would eat only 2 pieces.

I think I am going to go back to this.

If you have done this, share your story?

Michelle

Portion control is something everyone needs to learn. I have learned proper portions since june and that has really helped me lose weight. Be careful on the just one plate rule tho. Some people when they do that will load up to much food on that one plate thinking its a good thing because they are not going back for seconds. But the reality is that now the first and seconds are now on the same plate.

I have one plate at supper time but I watch the portions. Here would be a sample of my supper:

1 pan fried pork chop (all visible fat taken off before cooking)

1-2 tbsp of rice

1-1 1/2 tsp of gravy

1-1 1/2 cups of veggie of the night

and a big glass of water 

Yes I agree, when I did this before I made sure not to overfill my one plate. The funny thing was after I made this change it was fulfilling and I realized I didn't need all of that food that I was eating.

My problem with portion control is that often I find myself not visually satisfied! I portion my plate out to what I ought to eat, and then feel disappointed or as if that "small" amount of food couldn't possibly fill me up! Usually I eat the food I've portioned out and then steal one or two extra bites just to satisfy the idea that I've eaten enough.

What can I do to convince my eyes and my mind that I've eaten enough, even if my stomach knows I have? 

I don't personally have any tips on that aspect other than self control I guess. One thing I do is I make my plate with the proper portions. After that if I think I am still hungry I wait 20 mins.  From what I have read it takes about 20 mins or so for your stomach to register its full. If after 20 mins I still feel hungry (real hunger physical hunger not mental) I will go back and get a little more to eat. Not a full plate just a bit to register I am full.

Yes, waiting for about 20 minutes and in the meantime drinking a full glass of water will help give you a full feeling.  I've gone overboard on that where I've felt uncomfortably full for drinking too much water right after eating.

christy, have you tried using smaller plates? Small portions look bigger on small plates!

We have a set of small bowls, we tend to use those for nearly every dinner because we eat meals that are based on a serving of grain, several servings of veggies, and 3 oz of protein as garnish... all mixed together. When you pile this up in a small bowl, it looks HUGE, practically overflowing!!

I also have a set of tiny rice bowls that fit exactly 1/2 cup. This is good for not just rice, but for ice cream.

CHristy,

  I had the same problem at first. But after several weeks I was accustomed to eating that way. You really end up full on alot less of food.

  I eat kids meals and can actually get stuffed on them.

  Michelle

I started out on Lean cuisine meals and weightwatchers just so I could introduce myself with smaller portions. For a few months I used my old containers to put my homeade foods in just so I knew I wasn't going over my portions. You learn as you go with this, it certainly isn't instant know how. Now im full after such small meals before I would of laughed at this size and said thats the size a toddler eats.

Another great way to ease the insanity of portion control is a food scale.  It especially helps with meat.

Also try to use nicer plates, I bought some nice black square plates, and I arrange the food on them  llike a restaurant would, and I feel better about the food! I like it bc it makes me visually satisfied and it gives me practise in plating my food up so when I have a restaurant it will be top notch!

yahvinah, I do a similar thing. I eat a lot of brown-coloured one-pot meals ("vegetarian slop", apparently) and it's tempting to just pile a huge amount onto the plate in an unattractive ... err ... pile and then scoff it down ... before going back for another lot. Now I try to have at least two different things on my plate and take the time to make them look more appealing (I'll never be one for garnish and stuff, though). I probably sound a little backward here, but using a knife and fork rather than just a fork (or ... err ... a spoon ;-)) and eating at the table rather than in front of the telly work well for portion control, too.

dreamer, I SOOOOOOO understand where you are coming from! I almost always eat seconds when I have "mono-meals" (aka one big ole pile of stuff - mmmmmm stuff...) so I try to have my stuff, with some steamed veggies, sliced tomatoes, some salad, or whatever, and it really makes me more ull, I think it has something to do with craving the nutrients of the other foods. I know what you meal, I am such a couch eater, but I have to get out of that for my baby boys sake as well, no eating on the couch for him!

bentos are a great way of portion controlling.  i make my boyfriend's dinners fit in a 3 1/2 cup plastic container with a lid.  that way, the plate cannot be piled up.  he was surprised that he could feel full on that volume of food. 

Original Post by christyjoy:

My problem with portion control is that often I find myself not visually satisfied! I portion my plate out to what I ought to eat, and then feel disappointed or as if that "small" amount of food couldn't possibly fill me up! Usually I eat the food I've portioned out and then steal one or two extra bites just to satisfy the idea that I've eaten enough.

What can I do to convince my eyes and my mind that I've eaten enough, even if my stomach knows I have?

 I will offer two suggestions.

 1) Eat slowly and drink lots of water with your meals. The problem I often face is that it takes a while for my brain to register that I'm full. If I prolong my meal by eating slowly and stopping frequently to drink water, it gives my mind time to convince me that I have had enough to eat before I take it on myself to go back for another plate.

2) Portion control is important, but for me it is more about with what foods I practice what degree of portion control. I eat very measured portions of meat (especially red) cheese and high-sugar items. I practice portion control on whole grains (bread, pasta, etc.). I don't worry for a second about vegetables and most fruits. I can't physically eat enough green peppers, lettuce or apples to put a dent in my daily calorie allowance.

The 3 M's are definitely the way to go for healthy weight loss. As for how to feel visually satisfied, well, it takes practice for your brain to accept this new way of eating. I agree with what the other posters have said but I'd also like to add that adding veggies of various colors to your plate helps. I LOVE to use sauteed snow peas as a vibrant side to brownish, bland-looking meals. I just love snow peas, period, but they are a really fun, colorful way to liven up a plate.

Veggies not only visually satisfy you, but they contain lots of fiber and water to help physically satisfy you.

Eat slowly, and don't eat at the computer or Tv. It distracts you from your food and before you realize it, the plate is empty and  you feel like you've hardly eaten 2 bites.

Get a food scale! That way you can measure and know that you are eating a full 3 oz of meat and that you didn't underestimate your portions. That might help you feel less cheated since you can verify that you measured correctly.

Keep it up, it will come more naturally as time goes by, but remember we ARE depriving our bodies and making them use up reserve energy. There is bound to be a natural resistance to that, so keep it up, regardless of your emotional feelings about how much you're eating.

getting a digital scale has totally helped me to understand portion sizes.  I found that we were all eating way too much meat & rice / potatoes / pasta, and not enough veggies.  So, since we almost always have 2 vegetables PLUS a green salad at supper time, I try to fill most of the plate with the veggies & salad, and then add a little starch (or even none) and a small amount of lean meat / fish.  That way the plate is full, and so am I! 

Agree with deven0317. I am by no means a vegitarian. In fact, I used to hate most vegtables simply because I was unwilling to give them a try. Now I can eat a whole plate full of asparagus, green beans, corn and squash. Then I have a small serving of my main (meats and pasta) and I'm full.

Eat with chopsticks....unless your an expert at it.....you fill up from your portions by the time you get your serving ate because it takes you much longer to eat.  If you find it difficult to use chop sticks do not give up just keep trying because it slows down your eating which allow you to fill up.

when eating out, I ask for a "to-go box" at the beginning of the meal and automatically put half of it in the box and out of sight.  i often find myself planning when to eat that other half and enjoying the meal twice as much!

(OK, truth is... I did that while losing the first 40 lbs, once I got to my goal weight, I stopped that behavior and guess what?!?!?! yup, here I am again.) 

I find if i wait and ask for the box at the end, I graze until the box arrives and then there is nothing left to put in the box!