Updated: Aug 16, 2021

Do you have trouble with dieting? Do you want to know to to better prepare and prep for a success health journey?

Check Out this article for loads of tips and tricks from Coach Z.

Whether you want to lose a few pounds or maintain a healthy

weight, eating proper portions is as important as eating the right

foods. According to the National Institute of Health, food portions in

America's restaurants have doubled to tripled over the last 20 years.

This alarming statistic directly contributes to the increases in obesity

rates among adolescents and adults. With all the super sized meals

we are served, most Americans have a hard time recognizing proper

portions and serving sizes.

Portion and serving sizes are often used interchangeably, but

actually, there is a difference. A portion is the total amount of food

you eat in one setting. A serving size is the recommended amount of

one particular food. For example, the amount of chicken you eat for

dinner is a portion but 3 ounces of chicken is a serving. Keeping

serving sizes in check helps with portion control.

Continue reading to better understand why portion control is

important, its benefits, the consequences of not controlling one's

portion size, how to eat smaller portions, and how to learn portion

sizes at home.

Why is Portion Control Important?

Size matters. Research has shown that

people consistently eat more food when offered larger portions. So portion control is important when you are trying to lose weight and keep it off. Remember, a portion is the amount of food you put on your plate while a serving is an exact amount of food.


The Consequences of Not Controlling Your Portion Size

There are consequences for actions. Not controlling your portions can directly lead to obesity and being overweight. Not knowing how to control your portions also opens the door to more serious complications, such as Type 2 diabetes, heart disease, certain cancers,

depression, anxiety, and premature death.


Top Benefits of Portion Control

  1. Better Digestion: Too large portion sizes contribute to indigestion and discomfort. Your digestive system functions best when it is not overloaded with food. Managing portions will help to end cramping and bloating after eating.

  2. Weight Loss: Eating smaller portions will help with weight loss. Choose balanced meals with proper serving sizes to help cut calories and shed unwanted pounds.

  3. Money Savings: When you eat recommended serving sizes, you do not need to buy as many groceries. Measuring serving sizes will make the package of trail mix or nuts last longer than eating directly out of the container.


How Can You Eat Smaller Portions?

  1. Read Labels: Reading labels on packaged foods allows you to see serving sizes. For whole foods such as fruits and veggies, sites like Choose My Plate can help you determine sensible portions.

  2. Measure Food: To identify accurate serving sizes, you need to measure them out. Measuring cups and spoons can help, but it can be easy to over fill a cup or spoon. The most accurate way to measure foods is by weighting using a digital food scale.

  3. Meal Prep: Prepping meals in advance ensures you have healthy meals for the week. Store perfectly portioned meals in single serve containers for grab and go options.

  4. Add Veggies: Adding extra vegetables to your meals is great way to fill up without adding extra calories. Start your meals with a salad, top your sandwich with greens and tomato, and add your favorite cooked veggies in with your morning eggs.

How Can You Learn Portion Sizes at Home?

The two best resources to learn and practice

portion sizes at home are:

  1. Kitchen scales

  2. Plastic portion sized cups

Together, these two resources will help you

stop overeating and gain diet success!

For additional portion control tips or help, reach out to

JaQuinton Thompson with Zilla Performance and follow us on

social media!

Facebook: Zilla Performance Training

Instagram: @zillaperformancetraining

We are getting active with our Fitness Boot Camp. If you are interested in joining us click the "Book Now" button to set you an appointment. It's an experience you do not want to miss out on!

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