6 Portion Management Ideas for Weight Loss

In the case of dropping pounds, it isn’t about simply what you eat … it’s additionally about how a lot you eat.

After all, sure meals and vitamins may also help you are feeling glad and management your urge for food: wholesome fat from nuts; fiber from fruits, greens and complete grains; protein from eggs, beans and meat. That’s why many Nutrisystem meals and snacks are loaded with each fiber and protein.

However even “good” decisions can sabotage your weight reduction progress for those who eat an excessive amount of. For instance, two tablespoons of almonds supplies filling, wholesome fat and about 70 energy. On Nutrisystem, that quantity counts as one PowerFuel. However for those who snack mindlessly on them, the energy in almonds add up: One full cup of complete almonds is 828 energy.

This may be the distinction between consuming an quantity that helps you keep full, energized and on observe together with your weight reduction versus an quantity that causes your “wholesome” snack to result in weight acquire.

The issue: We’re actually unhealthy at estimating portion sizes, so now we have bother controlling them. Research present that after we don’t measure, Individuals accurately guess the scale of a portion solely about half the time. And we’re particularly unhealthy at estimating portion sizes in the case of snacks and sweets.

That’s why portion management is the cornerstone of Nutrisystem: The meals and snacks we ship you might be completely portioned so you recognize precisely how a lot you’re consuming, and realize it’s an quantity that’s serving to you progress in the direction of your weight reduction objectives.

However in the case of your grocery add-ins and Flex meals, portion management is crucial. Use these six tricks to preserve all of your different parts beneath management and keep on observe.

1. Measure and retailer meals in wholesome parts—earlier than you’re hungry.

While you’ve obtained an urge for food, you could wish to seize one thing and eat it—quick. Measuring out parts prematurely may also help you make certain that these two tablespoons of almonds don’t balloon right into a half-cup or extra: You’ll be able to merely seize the bag or container the place you’ve pre-measured the snack you need, and also you’ll understand how a lot you’re consuming.

This may be particularly helpful for meals that you recognize you are likely to binge on: For those who purchase a block of cheese and know you are likely to eat a bunch of it whenever you’re feeling snacky, flip it over and take a look at the diet label whenever you get dwelling. If it’s obtained 16 servings, minimize the block into 16 servings instantly, then put these in containers or luggage. Or for those who are likely to seize a bunch of sandwich cookies, take into account pre-portioning all the bundle into servings as quickly as you get dwelling. That manner, whenever you do snack, you possibly can seize a serving that you recognize suits your plan.

The Nutrisystem Grocery Information may also help you establish what these wholesome parts needs to be, so you possibly can load your cupboards and fridge with pre-portioned snacks and elements that suit your plan. You can even chop up some non-starchy greens that are limitless meals—like cucumbers, carrots and bell pepper slices—so that you’ll have tasty, pre-prepared snacks you could eat in large parts.

All this snack prep has a bonus: Analysis exhibits that extra time spent prepping meals within the kitchen is extremely correlated with consuming a higher-quality, nutritious weight loss program—and with higher well being outcomes!

2. Purchase pre-measured parts.

Nutrisystem white cheddar popcorn

Don’t have time to pre-measure every little thing? Benefit from pre-portioned choices. Smaller luggage of chips and crackers, 100-calorie packs, or different pre-portioned meals may also help you retain observe of how a lot you’re consuming.

Nutrisystem IS an enormous assist right here: Our snacks, just like the Chocolate Chip Cookies and White Cheddar Popcorn, are already pre-portioned, so you possibly can eat all the bundle and really feel glad whereas staying on plan. No measuring wanted.

3. Use your arms to assist.

palm of hands

Generally the serving dimension on a label—and even the quantity listed within the Grocery Information—might be complicated: How a lot salmon is in three ounces? How a lot tuna is in a half-cup?

For those who don’t have a meals scale or measuring cups/spoons helpful, you should utilize your arms or widespread family objects that can assist you estimate the correct portion dimension. Try the infographic beneath for some widespread examples:

portion size examples

4. Don’t eat straight out of a full-sized bag or field. Use a plate or bowl.

bowl of crackers

For those who can’t eat from a bundle the place the entire contents is the same as one serving, don’t eat out of the bag or field. It’s powerful to understand how a lot you’re consuming, and straightforward to be carried away … as anybody who’s lounged with a bag of chips can let you know.

As a substitute, measure the portion onto a plate or right into a bowl earlier than you sit all the way down to eat. That manner, you gained’t should depend on your willpower to cease—you possibly can clear your plate and know you’ve eaten a wholesome portion that matches your plan. 

5. Pair a salty snack or candy deal with with a limiteless meals.

Peanut Butter on Celery

For those who love consuming in massive portions, attempt pairing a wholesome portion of a salty, candy or fatty meals you crave with one other limitless meals, comparable to carrot sticks, slices of cucumber, inexperienced pepper slices or broccoli florets. These meals are limitless as a result of they’re full of vitamins your physique wants with out many energy. By combining these two kinds of meals on a single plate, you’ll get to eat a number of the meals you’re keen on, and eat the amount that can fill you up.

6. Work out what you’re actually craving. Eat a portion of that.

Hand reaching for cookie in jar

If there’s a meals you’re actually craving—like a favourite ice cream, or a chocolate chip cookie, or a cheese-flavored snack that at all times hits the spot—Nutrisystem dietitians say you possibly can really go overboard consuming different meals making an attempt to keep away from your meals craving all collectively. You already know the sensation. You actually desire a cookie, however you find yourself selecting at different stuff—a pretzel right here, a cracker there—and by no means actually really feel glad … however you’ve piled up a bunch of additional energy.

The answer, our consultants say, is to present into that craving … with a managed portion. For those who’re actually craving a selected meals, measure out a portion that matches the Grocery Information pointers, and actually get pleasure from it. That’s the fantastic thing about Nutrisystem’s program: No meals is off limits when eaten in the best portion. So savor that wholesome portion, log it within the NuMi app, and keep on observe to your objectives!

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