20 Easy Portion Control Tips for Busy Mums Trying to Lose Weight
Portion Control Tips
As a busy mum, it can be challenging to find the time and energy to focus on your own health and fitness goals.
One way to make progress is by implementing portion control.
By managing the amount of food you eat, you can effectively control your calorie intake and make progress towards your weight loss goals.
In this article, I have provided 20 practical tips for busy mums just like you to help you control your portion sizes and lose weight.
What is Portion Control?
Portion control is the practice of eating the right amount of food to support your body’s needs whilst avoiding overeating.
It involves measuring or estimating the amount of food you eat to ensure you’re consuming an appropriate portion size.
Portion control is important for weight management, as overeating can lead to excess calorie intake and weight gain.
It also helps promote healthy eating habits and maintaining a healthy diet, by encouraging you to eat nutrient-dense foods in appropriate amounts.
Eating too much can lead to weight gain and increase the risk of obesity and associated health problems such as diabetes and heart disease.
By controlling portion sizes, you can better manage your calorie intake and maintain a healthy weight. Additionally, practicing portion control can also help with digestion and prevent overeating, which can lead to discomfort and other digestive issues.
When you practice portion control, you become more aware of the food you are eating. This awareness can help you make healthier choices and better understand the nutritional value of the foods you are consuming.
By becoming more mindful of your food choices, you can make informed decisions that support your overall health and wellness goals.
20 Portion Control Tips
I have listed below my top 20 portion control tips for busy mums who want to control their food intake and lose weight.
These portion control tips are practical and easy to implement, and they can help you achieve your weight loss goals.
Avoiding Overeating
One of the many positive benefits of portion control is that it can help you avoid overeating.
It is easy to consume more food than you need, which can lead to weight gain and other health problems.
By controlling the amount of food you eat, you can avoid overloading your body with excessive calories and nutrients that your body doesn’t need.
This can help you maintain a healthy weight and reduce your risk of developing chronic diseases such as heart disease and diabetes.
Creating Healthy Habits
Practicing portion control can also help you develop healthy eating habits.
By getting used to eating smaller portions, you can transition your body to feel satisfied with less food.
This can help you avoid the temptation to overeat or snack on unhealthy foods throughout the day.
Over time, practicing portion control will become a natural and easy part of your daily routine, making it easier to maintain a healthy lifestyle.
Using Smaller Plates and Bowls
Another of my portion control tips is using smaller plates and bowls can help control portion sizes.
This can help you feel more satisfied with a smaller amount of food.
When you’re busy, using smaller plates can also save you time since you won’t have to spend as much time preparing larger portions.
Planning Meals in Advance
Planning meals in advance is another important portion control tip.
Meal prep and planning can help you avoid impulse eating and also help you to make healthier choices.
Take some time each week to plan out your meals and snacks to help you make sure you’re consuming the right portions and avoid overeating whilst eating healthy prepared meals.
Measuring Portion Sizes Using a Food Scale
Measuring your portion sizes with a food scale can help you achieve greater accuracy and consistency in your eating habits.
This can be especially helpful if you’re trying to lose weight.
Use a food scale to measure the right portion sizes for your meals and snacks.
Keeping Healthy Snacks Readily Available
As a busy mum, it’s easy to reach for unhealthy snacks when you’re on the go.
To avoid overeating and help your cravings, make sure to have healthy snacks readily available, such as fresh fruit, vegetables, nuts, and whole grain crackers.
Keep them easily accessible in your purse or in the car for when hunger strikes.
A protein smoothie is also a great idea. This provides a quick protein hit to help fill you up, it’s quick and convenient, and healthy.
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Avoiding Eating in Front of the TV or Computer
Eating in front of the TV or computer is another helpful portion control tip to implement.
Eating in front of the TV or computer can lead to mindless overeating. To help increase awareness of your food and practice portion control, avoid distractions while eating.
Try to focus on enjoying your food and pay attention to how much you’re consuming.
Take Time to Chew
Taking your time while eating and chewing your food thoroughly can help with digestion and prevent overeating as it can help you feel fuller when eating slower.
This is especially important when you’re busy and may be tempted to eat quickly.
Drinking Water Before Meals
Drinking water before meals can help reduce your appetite and promote feelings of fullness.
This can help you consume appropriate portions and avoid overeating.
Keep a water bottle with you at all times to stay hydrated and avoid overeating.
Implement Healthy Cooking Methods
Using healthy cooking methods such as grilling, baking, or steaming can help reduce calorie intake and promote healthy eating habits.
Try and reduce the amount of fried or processed foods.
Limit Eating Out at Restaurants
Eating out at restaurants frequently can lead to overeating and a lack of control over portion sizes.
To practice portion control, try to limit eating out and instead cook meals at home as this gives you complete control over ingredients and portion sizes.
Don’t Skip Meals
Another of my portion control tips involves not skipping meals which can lead to overeating later in the day.
Make sure to eat regularly throughout the day to maintain steady energy levels and avoid overeating.
Keeping a Food Diary
Keeping a food diary can help you track progress and monitor your eating habits and is another of my personal portion control tips.
This can be especially helpful if you’re trying to lose weight or make dietary changes.
Write down daily what you eat and the portion sizes to help you stay accountable.
Practice Mindful Eating
Practicing mindful eating involves paying attention to how your body is feeling, eating slowly and intentionally.
This can help you practice portion control and avoid overeating.
Listen to Your Body
Pay attention to how you feel after eating and stop eating when you feel satisfied, not full.
Take Regular Breaks During Meals
Taking breaks during meals to check in with your hunger levels can help you avoid overeating.
Put down your utensils and take a few deep breaths before continuing to eat.
Avoid Eating Late at Night
Eating late at night can lead to consuming extra calories and even disrupt your sleep.
Try to avoid eating after dinner or make sure to choose healthy snacks if you do get hungry. A cup of tea always does the trick for me!
Using Smaller Utensils
Eating with smaller utensils can help you eat slower, which promotes mindful eating and can help you feel more satisfied.
This is a useful portion control tip for busy mums who may be tempted to eat quickly to save time.
Use the “Hand Method” for Portion Sizes
The “Hand Method” can help you estimate portion sizes.
For instance, you can use the palm of your hand to determine a serving of protein, your fist for grains, and your thumb for fat.
This is an easy and practical way for busy mums to control their portion sizes.
Individual Portions
Serving individual portions in the kitchen instead of family style at the table can help prevent overeating. This approach can discourage you from going back for seconds or thirds, as you’ll have a pre-portioned amount of food.
Utilise the Freezer
Freezing leftovers in single-serving containers is a helpful portion control tip that can make it easier to control portion sizes when reheating. This way, you won’t be tempted to overeat or waste food.
It’s a practical tip for busy mums who may not have time to cook fresh meals every day.
Avoid Distractions
Another helpful portion control tip is to avoid distractions while eating.
This means putting away your phone and turning off the TV during meals.
When you focus on your food, you can better tune in to your body’s hunger and fullness cues, making it easier to control your portions
Visual Cues
Use visual cues as a portion control tip to help you manage your food intake.
For example, you can divide your plate into sections or use portion-control containers.
This technique allows you to see what a healthy portion size looks like, which makes it easier to stick to it.
These tips provide you with a variety of strategies to help control your portion sizes, lose weight, and help improve overall health.
By implementing these portion control tips, can take control of your eating habits and make progress towards your weight loss goals.
Benefits of Portion Control
Portion control is an effective way to manage your food intake and achieve your weight loss goals.
By controlling the amount of food you eat, you can reduce your calorie intake and improve your overall health.
Here are some of the benefits of portion control for weight loss:
Portion Control Tip for Eating Fewer Calories
Controlling the amount of food you eat through portion control can help you avoid overeating and reduce your calorie intake, resulting in consuming fewer calories.
Portion Control Tip to Promote Mindful Eating
By focusing on the food you’re eating and the sensations it creates, you can become more aware of when you’re full and avoid overeating.
Portion Control Tip to Support Healthy Habits
Portion control not only helps you reduce calorie intake but also supports healthy habits.
By portioning out meals and snacks, you are more likely to make healthier food choices and avoid junk food.
When you’re aware of how much you’re eating, you’re less likely to overindulge and more likely to make conscious decisions about what you put into your body.
This can lead to a greater sense of empowerment and confidence in your ability to make healthy choices.
Portion Control Tip to Support Long-Term Weight Loss
Instead of cutting out entire food groups or depriving yourself of your favorite foods, you can practice portion control to ensure that you’re eating a balanced and nutritious diet, that supports long-term weight loss and improved overall health.
Portion Control Tip to Support Better Digestion
Overeating can lead to discomfort and digestive issues such as bloating, constipation, and acid reflux.
By controlling your portion sizes, you can provide relief for your digestive system by allowing it to process food more efficiently, and avoid these uncomfortable symptoms.
Portion Control Tip to Help Improve Energy Levels
When you eat large meals, your body has to work harder to digest the food, which can leave you feeling sluggish and tired.
By practicing portion control by eating smaller and more frequent meals, you can give your body a steady supply of energy throughout the day.
Portion Control Tip for Cost Savings
Eating large portions can be costly, which can lead to having to buy more food than you need.
To save money on groceries and reduce food waste, try controlling your portion sizes and only buying what you know you’ll consume.
How to Implement These Portion Control Tips into Your Busy Lifestyle
Making changes to your eating habits can seem daunting, especially if you have a busy lifestyle.
But with some simple steps, you can incorporate portion control into your daily routine without sacrificing taste or convenience.
Here are some steps to help you implement portion control in your daily routine with these portion control tips below:
Start by Measuring Your Portions
Use measuring cups, food scales, or plate methods to help you get a better idea of what a proper serving size looks like.
Make Gradual Changes
Start by making small changes to your portion sizes and gradually decrease the amount of food you eat.
Use Visual Cues
Visual cues are an easy way to ensure that you’re eating the right portion sizes.
Try comparing your portions to everyday objects such as a deck of cards for meat or a tennis ball for a serving of fruit.
Alternatively, you can use the “hand method,” which involves using your hand and palm as a guide for portion sizes
Focus on Healthy Foods
Prioritise filling your plate with nutritious foods like fruits, vegetables, lean protein, and whole grains.
Avoid Eating Straight From the Container
Instead of eating straight from the container, try pouring your portion into a bowl or on a plate. This can help you avoid overeating and be more mindful of your portions.
Slow Down Your Eating
Take your time while eating and savour each bite. This can help you feel more satisfied with a smaller portion.
Keep Track of Your Portions
Write down what you eat and the portions you consumed. This can help you see areas where you need to make changes.
Final Thoughts – Portion Control Tips
As a busy mum, it can be challenging to find the time and energy to focus on your own health and fitness goals.
One way to make progress is by practicing these portion control tips.
By managing the amount of food you eat, you can effectively control your calorie intake and make progress towards your weight loss goals.
Remember that progress takes time and consistency is key.
Making small changes to your eating habits can have a big impact on your health and weight over time.
Remember to be patient and consistent. Portion control is a journey and it may take some time to see results. But with practice, it will become easier and more natural over time and eventually become routine.
In conclusion, incorporating portion control tips into your daily routine can be an effective way to manage your weight, support healthy habits, improve digestion, and increase energy levels.
By measuring your portions, using visual cues, avoiding distractions, and being mindful of your eating habits, you can better control your food intake and make healthier choices.
With a little planning and effort, portion control can become a natural part of your busy lifestyle and contribute to your overall health and well-being.
I would love to hear from you, visit my socials and get in touch! Do you have any Portion Control Tips to share?
Amy xx
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