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6 Portion Management Ideas for Weight Loss


In relation to reducing weight, it isn’t about simply what you eat … it’s additionally about how a lot you eat.

After all, sure meals and vitamins may help you’re feeling glad and management your urge for food: wholesome fat from nuts; fiber from fruits, greens and entire 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” selections can sabotage your weight reduction progress in case you eat an excessive amount of. For instance, two tablespoons of almonds offers filling, wholesome fat and about 70 energy. On Nutrisystem, that quantity counts as one PowerFuel. However in case you snack mindlessly on them, the energy in almonds add up: One full cup of entire almonds is 828 energy.

This may be the distinction between consuming an quantity that helps you keep full, energized and on monitor along 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 we’ve hassle controlling them. Research present that after we don’t measure, People appropriately guess the scale of a portion solely about half the time. And we’re particularly unhealthy at estimating portion sizes relating to snacks and sweets.

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

However relating to your grocery add-ins and Flex meals, portion management is important. Use these six tricks to hold all of your different parts underneath management and keep on monitor.

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

almonds in measuring spoonalmonds in measuring spoon

If you’ve received an urge for food, chances are you’ll need to seize one thing and eat it—quick. Measuring out parts upfront may help you make sure 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 realize you are likely to binge on: Should you purchase a block of cheese and know you are likely to eat a bunch of it while you’re feeling snacky, flip it over and take a look at the diet label while you get dwelling. If it’s received 16 servings, lower the block into 16 servings straight away, then put these in containers or luggage. Or in case you are likely to seize a bunch of sandwich cookies, take into account pre-portioning your complete package deal into servings as quickly as you get dwelling. That manner, while you do snack, you may seize a serving that you realize matches your plan.

The Nutrisystem Grocery Information may help you establish what these wholesome parts ought to be, so you may load your cupboards and fridge with pre-portioned snacks and components that suit your plan. You too can 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 can eat in massive parts.

All this snack prep has a bonus: Analysis reveals that extra time spent prepping meals within the kitchen is very correlated with consuming a higher-quality, nutritious eating regimen—and with higher well being outcomes!

2. Purchase pre-measured parts.

Nutrisystem white cheddar popcornNutrisystem white cheddar popcorn

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

Nutrisystem IS a giant assist right here: Our snacks, just like the Chocolate Chip Cookies and White Cheddar Popcorn, are already pre-portioned, so you may eat your complete package deal and really feel glad whereas staying on plan. No measuring wanted.

3. Use your fingers to assist.

palm of handspalm of hands

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

Should you don’t have a meals scale or measuring cups/spoons useful, you should utilize your fingers or frequent family objects that will help you estimate the correct portion dimension. Take a look at the infographic beneath for some frequent examples:

1 oz

1 oz. = 1 thumb or 3 cube
Examples:
PowerFuels: diminished fats cheese

2-3 oz.

2 oz. = about ²/₃ palm of hand or deck of playing cards
3 oz. = 1 palm of hand or deck of playing cards
Examples:
PowerFuels: 2 oz. meat, poultry or fatty fish, or 3 oz. white fish

1 tsp.

1 tsp. = 1 fingertip or 1 cube
Examples:
Extras: honey, jelly, maple syrup, mayonnaise, oil and seeds

1 Tbsp.

1 Tbsp. = 1 thumb or 1 poker chip
Examples:
PowerFuels: 1 Tbsp. oil and nut butter, or 2 Tbsp. nuts and seeds
Extras: avocado, ketchup, low-fat espresso creamer, mild salad dressing and reduced-fat mayonnaise

1/4 cup

 

¼ cup = ½ cupped hand or 1 egg
Examples:
PowerFuels: avocado, ricotta cheese, and shredded, grated or crumbled cheese.
SmartCarbs: dried fruit and hummus

1/2 cup

½ cup = 1 cupped hand or pc mouse
Examples:
PowerFuels: 1% cottage cheese, canned tuna, edamame and lean floor turkey
SmartCarbs: brown rice, quinoa, entire grain pasta, beans and starchy veggies (corn, potatoes and peas)

1 cup

1 cup = 1 clenched fist or baseball
Examples:
PowerFuels: low-fat milk
SmartCarbs: contemporary fruit and berries
Extras: unsweetened almond milk and air-popped popcorn

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

bowl of crackersbowl of crackers

Should you can’t eat from a package deal the place the entire contents is the same as one serving, don’t eat out of the bag or field. It’s robust to understand how a lot you’re consuming, and simple 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 right down to eat. That manner, you gained’t need to depend on your willpower to cease—you may 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 vast meals.

Peanut Butter on CeleryPeanut Butter on Celery

Should you love consuming in massive portions, strive pairing a wholesome portion of a salty, candy or fatty meals you crave with one other limitless meals, corresponding to carrot sticks, slices of cucumber, inexperienced pepper slices or broccoli florets. These meals are limitless as a result of they’re stuffed with vitamins your physique wants with out many energy. By combining these two sorts of meals on a single plate, you’ll get to eat a number of the meals you like, and eat the quantity that may fill you up.

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

Hand reaching for cookie in jarHand 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 all the time hits the spot—Nutrisystem dietitians say you may truly go overboard consuming different meals attempting to keep away from your meals craving all collectively. You understand 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 provide into that craving … with a managed portion. Should you’re actually craving a particular 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 appropriate portion. So savor that wholesome portion, log it within the NuMi app, and keep on monitor to your objectives!



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