Portion Control: Get in Control of Your Nutrition

Let's talk about portion control. When it comes to weight loss and weight management, you cannot out-exercise what you eat. It’s not only about what you eat—it’s also about how much you eat. Below are my 6 tips to help you manage your portions throughout your wellness journey:

1. Include 1-2 cups of fruits and vegetables in every meal and snack. The benefits of fruits and vegetables are immense and include the following: High volume, low-calorie, nutrient-dense foods. These food groups allow you to eat more volume for fewer calories. Click here for more reasons to eat your fruits and vegetables. Lastly, eating less does not always translate into eating healthier. This is why you should focus on including more fruits and vegetables in your daily diet.

2. Eat on a smaller plate. Eating on a smaller plate is a great "trick" to the brain and allows you to have a positive mindset without focusing on "willpower" to stop eating when full. If it's there, you will eat it. Don't rely on willpower.

3. Eat strategically for you. This is one of my favorite tips as a health coach. What I mean by this is when you eat strategically, you eat at times of the day that support your goals. For example, let's say you find yourself overeating at dinner. Would a light snack mid-afternoon help you avoid overeating at dinner? Most likely. Eat at times of the day that support your goals.

4. Don't skip meals. Cravings and overeating usually happen when we are hungry, not full. Skipping meals increases the likelihood of overeating and/or eating high-calorie, high-fat, high-sugar foods. Don't tempt yourself.

5. Stop when you are 80% full. This can be a challenge, especially if food is still on your plate; however, over-eating never feels very good. So always try to remind yourself to stop eating when you are 80% full. You will feel accomplished with zero regret.

6. Lastly, don't take your wellness journey too seriously! I love it when I tell my clients to "stop overthinking" and enjoy the journey. We will continue to learn and pivot throughout our lives, and wellness is no different.