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Q:

I struggle with portion control - any suggestions for how to avoid overeating?

Hi everyone,

I have been struggling with portion control for as long as I can remember. Whenever I sit down to eat, I have a hard time stopping myself from eating too much. This has caused me to gain weight and feel uncomfortable in my own body. I know that portion control is important for my health and well-being, but I just can't seem to master it.

I was wondering if any of you have struggled with portion control and have any tips or tricks that have worked for you? How do you avoid overeating? Do you have any strategies for controlling your portion sizes without feeling hungry or deprived?

I would love to hear your advice and insights. Thank you in advance for your help!

All Replies

ignatius17

Hey there!

I also used to have trouble with portion control, but a strategy that worked for me was to put away any extra food before I started eating. This made it harder for me to go back for seconds without having to intentionally serve myself more food.

Another strategy I found helpful was to focus on eating slowly and mindfully, paying attention to the taste, texture, and smell of each bite. This allowed me to fully appreciate and enjoy my food, which made it easier to stop eating when I was satisfied rather than when I was overly full.

I also found that keeping a food diary helped me to see patterns in my eating habits and identify areas where I could improve my portion control. This helped me to be more mindful of my food choices and avoid overeating.

Lastly, I found it helpful to eat more fiber-rich foods, like fruits and vegetables, which helped me feel fuller for longer periods of time. This made it easier to stick to smaller portion sizes without feeling hungry or deprived.

I hope these tips help you manage your portion control better!

damore.solon

Hello!

I too have struggled with portion control in the past. To help manage this, I started using smaller utensils, like a teaspoon instead of a tablespoon, and cutting my food into smaller pieces. This made it easier for me to eat more slowly and really savor each bite.

I also found that adding more fiber to my meals helped me feel fuller for longer periods of time. This meant that I didn't feel the need to eat as much overall, and was able to better manage my portion sizes.

Another tip that worked for me was to use visual cues to help me recognize appropriate portion sizes. For example, I would imagine that half of my plate should be filled with vegetables, a quarter with protein, and a quarter with carbohydrates. This helped me to better understand appropriate portion sizes and avoid overeating.

Lastly, I found it helpful to practice mindfulness techniques, like breathing exercises, meditation, and yoga. These techniques helped me manage my stress levels and avoid emotional eating, which often led me to overeat.

I hope these tips are helpful for you in managing your portion control!

lelah.tromp

Hey there!

I used to struggle with portion control as well. What really helped me was switching to smaller plates and bowls. That way, even if I wanted to eat seconds, it wouldn't be as much food as if I had a larger plate/bowl.

Another strategy was to slow down my eating. I would take smaller bites and chew my food thoroughly, savoring each bite. This helped me be more aware of when I was full and prevented me from mindlessly overeating.

Planning and prepping meals ahead of time also helped me manage my portion sizes. By having pre-portioned meals ready in advance, I didn't have the temptation to eat extra on the spur of the moment.

Lastly, it's important to listen to your body and know when you're full. It can be difficult, but try to eat mindfully and with intention. Don't let external factors like social pressure or food advertising influence how much you eat.

Hope these tips help!

lucinda.hessel

Hello,

I used to struggle with portion control as well, but I found that eating smaller, more frequent meals throughout the day helped me feel more satisfied and avoid overeating. Instead of three large meals, I would eat 5-6 smaller meals/snacks spaced out throughout the day.

Another tip that worked for me was to avoid eating in front of the TV or any screens. Eating mindfully and without distractions helped me to pay more attention to my body's hunger and fullness signals, which in turn helped me avoid eating too much.

I also found that eating more protein-rich foods, like lean meats, tofu, and beans, helped me feel fuller for longer periods of time. This made it easier to stick to smaller portion sizes without feeling hungry or deprived.

Finally, I started paying more attention to portion sizes when eating out at restaurants. Many restaurants serve very large portions, so I would often share a meal with a friend, or order an appetizer or smaller portion size instead of a full entree.

I hope these tips help! Remember, it's all about finding what works best for you and your individual needs.

grimes.hertha

Hello there!

I used to struggle with portion control as well, but a trick that worked really well for me was to drink a glass of water before eating. This helped me to feel more full and satisfied, so I didn't feel the need to eat as much.

Another useful thing I started doing was to pay attention to my body's hunger and fullness signals. Before digging in, I would try to check in with myself and ask if I was actually hungry, or if I was just eating out of habit or boredom. Once I started eating, I would then focus on how my body felt as I ate, checking in periodically to see if I was still hungry or if I was starting to feel full.

I also found that planning my meals in advance and using measuring cups and spoons helped me to stick to appropriate portion sizes. When I ate out at restaurants, I would often ask for a to-go box right away and pack up half my meal to take home for later.

Lastly, I tried to make sure I was getting enough sleep and exercise, and managing stress, as these can all affect our appetite and lead to overeating.

I hope these tips help, and remember that it's okay to slip up sometimes - just try to get back on track with your goals!

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