• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Adverticia

Advertising Strategies for Today's Media World

  • Home
  • Topics
    • Business Tips
    • Construction
    • Family
    • Fitness
    • Furniture
    • Health
    • Swimming Pools
    • Technology
    • The Arts
  • Ask a Question
  • Contact

The Importance of Food Portion Control

Last updated on January 3, 2023 by Sozo Staff Leave a Comment

portioning meals into smaller containers

I knew in advance what my wife’s reaction would be before I told her I intended to write an article on portion control. She’s watched me eat for over 30 years and she knows how I love to eat . . . until I’m full!

That’s NOT a good way to lose weight.

Eating until you’re full can easily result in stomach stretching. This happens because your brain doesn’t get the message that you’re full until about 20 minutes or so after you reach capacity. By then, you’ve probably eaten more — unless you stopped when you were getting “comfortably full.”  When you eat all you can “stuff in” and stretch your stomach repeatedly in a short period of time, it will retain the new, larger size and then it will take more to satisfy you. This cycle can become repetitive and result in a significant weight gain and a larger abdomen – something most people try to avoid . . . unless you’re going into sumo wrestling!

big plate of spaghetti or small plate decision

There are a number of things you can do to help this become easier. Eating 6 SMALLER meals throughout the day instead of 3 larger ones will help you to maintain normal blood sugar levels and will stave off the hunger pangs which often lead to overeating. That process will be made easier yet if you prepackage your meals in advance WHEN YOU’RE FULL and carry them with you in ziplock bags.

Another trick you can try is this. About 20 – 30 minutes before your evening meal, take a fiber supplement (or an apple) and a large glass of water. By the time you sit down to eat, the fiber will be absorbing the water and beginning to fill your stomach. You will get the feeling of fullness you like sooner and you will gain the  advantage of additional fiber which many Americans tend to shortchange in their diets. This should only be used once per day, and the evening meal is the time most people overeat – that is why I suggest this timing. Water and fiber are your friends – USE THEM!

young adult woman getting healthy sleep

Make sure you’re getting the right amount of sleep. Most people will tend to gain more weight on less than 7 hours or more than 9 hours of sleep. The lack of sleep will cause your body to produce too much of the hormone ghrelin – an appetite stimulant. It will also cause it to slow production of leptin – the hormone that sends the “stop eating” signal to your brain. Make sure you stay in the right range.

Eat slowly and savor every bite you eat. By doing this, you will thoroughly enjoy your food and give your brain more time to get the message that you are full. (Some people have found that they eat less when they visualized eating it before actual ingestion took place). Exercise your self control a bit by stopping when you’re beginning to get comfortable – or before, if you’re able. In 20 minutes or so, you will probably feel full.

healthy food portion for smaller meal

If you continue this practice of stopping before hitting the tipping point, your stomach will shrink somewhat – in about 2 weeks. You can then continue this and your stomach will shrink as long as you don’t restretch it – then you’ll have to start over again. A visual trick that works is using a smaller plate. It takes less food to fill a small plate, and that full plate will help your brain to think it’s getting plenty because it will visually appear that way to you.

Portion control works . . . you just have to practice it. Keeping your meals small and frequent will help keep you satisfied, and then your metabolism will speed up a bit since it won’t feel like it has to store calories until the next meal. Keep the total caloric intake at your predetermined number, continue to get the exercise you need, and you’ll be on your way to your ideal weight.

Contact Dave for additional info.

Dave – Your Harford County, Maryland Personal Fitness Trainer

Results are what you’ll get when you train with me. I’m conveniently located in Forest Hill near the center of Harford County, Maryland. Clients come to me from Fallston, Jarrettsville, Bel Air, Forest Hill and Baltimore. I’ve got the experience, the ability, the knowledge and the success stories of my students to testify that my training is result driven and result based. Visit my webpage for more information.

Filed Under: Fitness, Health

Additional Articles

healthy dieting and exercising but in vain
When Dieting & Exercise Don’t Work
young woman who lost significant fat
Tips on Losing Fat from a Certified Personal Trainer
value of a personal fitness trainer
When to Hire a Personal Trainer
young adult woman jogging to lose weight and fat
A GOOD Fat to Have
personal fitness instructor in fallston maryland
Personal Fitness Trainer – Serving Bel Air, Forest Hill, MD
man eating a protein bar after exercise regimen
Pre and Post Fitness Workout Eating Tips

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

sixteen − six =



Primary Sidebar

Fitness workout
X10 Home Automation

Featured Articles

  • Certified Personal Fitness Trainer in Harford County, MD
  • When Dieting and Exercise Don't Seem to Work
  • A Good Fat to Have
  • Tips on Losing Fat from a Certified Personal Trainer
  • Train for Swimsuit Season Now
  • Keeping Your New Year's Fitness Resolutions
  • Reduce Your Sugar and Corn Syrup Intake
  • Certified Personal Trainer in Bel Air, Maryland
  • Free Gym in Harford County, Maryland?
  • A Fitness Trainer's Thoughts on the Paleo Diet
  • Harford County, MD Personal Training Consultations
  • Pre and Post Fitness Workout Eating Tips
  • When to Hire a Personal Fitness Trainer
  • Beach Bodies Are Built Now
Lyon Financial
Pushups

Popular Articles

  • Stop Hiding Your Phone Number, Walmart.com
  • Dance Studio Management Software Review
  • Should I Use Ipe or Teak?: Two High End Lumbers Explained
  • How do They Get Those Surgical Instruments So Clean?
  • Are Your Shoulder Blades Crooked?
  • Septic Tank Pumping in Mooresville, NC
  • Maxtrix: Bunk Beds with Unlimited Options
  • Top 3 Household Hazards for Kids
  • Getting Started with X10 Home Automation
Home exercises

Reader Feedback

  • Norie Rie on 3 Options for Pool Heating
  • Afton Jackson on Wood Flooring: Environmental & Economic Benefits
  • Zoey Bac on 3 Options for Pool Heating
  • Karen M. on 3 Options for Pool Heating
  • Jacky Clemente on 3 Options for Pool Heating
Weight lifting

Copyright © 2023 Sozo Firm Inc · Privacy Policy · Disclaimer · Sitemap

Adverticia.com does not provide medical advice, treatment or diagnosis; content on this website should not be utilized for medical treatment or diagnosis. The information provided is intended for general consumer information and should not take the place as a substitute for professional medical advice.

FTC Compliance Disclaimer: Adverticia.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com; proceeds from product sales help cover the operational & maintenance costs for the site.