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6 Portion Management Suggestions for Weight Loss

In the case of losing a few pounds, it isn’t about simply what you eat … it’s additionally about how a lot you eat.

In fact, sure meals and vitamins may also help you are feeling happy 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” decisions can sabotage your weight reduction progress for those who eat an excessive amount of. For instance, two tablespoons of almonds gives filling, wholesome fat and about 70 energy. On Nutrisystem, that quantity counts as one PowerFuel. However for those who 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 together with your weight reduction versus an quantity that causes your “wholesome” snack to result in weight achieve.

The issue: We’re actually unhealthy at estimating portion sizes, so we’ve bother controlling them. Research present that after we don’t measure, Individuals accurately guess the dimensions of a portion solely about half the time. And we’re particularly unhealthy at estimating portion sizes with regards to snacks and sweets.

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

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

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

almonds in measuring spoon

Once you’ve acquired an urge for food, you might wish to seize one thing and eat it—quick. Measuring out parts upfront may also help you make certain that these two tablespoons of almonds don’t balloon right into a half-cup or extra: You may 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 are likely to binge on: In case you purchase a block of cheese and know you are likely to eat a bunch of it once you’re feeling snacky, flip it over and have a look at the diet label once you get residence. If it’s acquired 16 servings, minimize the block into 16 servings immediately, then put these in containers or baggage. Or for those who are likely to seize a bunch of sandwich cookies, think about pre-portioning the whole package deal into servings as quickly as you get residence. That method, once you do snack, you possibly can seize a serving that suits your plan.

The Nutrisystem Grocery Information may also help you establish what these wholesome parts needs to be, so you possibly can load your cupboards and fridge with pre-portioned snacks and elements 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 that you may eat in large parts.

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

2. Purchase pre-measured parts.

Nutrisystem white cheddar popcorn

Don’t have time to pre-measure all the pieces? Make the most of pre-portioned choices. Smaller baggage of chips and crackers, 100-calorie packs, or different pre-portioned meals may also 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 possibly can eat the whole package deal and really feel happy whereas staying on plan. No measuring wanted.

3. Use your fingers to assist.

palm of hands

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

In case you don’t have a meals scale or measuring cups/spoons helpful, you need to use your fingers or widespread family objects that can assist you estimate the correct portion measurement. Try the infographic beneath for some widespread examples:

portion size examples

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

bowl of crackers

In case 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 powerful 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 inform you.

As an alternative, measure the portion onto a plate or right into a bowl earlier than you sit right down to eat. That method, you received’t must depend on your willpower to cease—you possibly can 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 Celery

In case you love consuming in giant portions, attempt 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 full of vitamins your physique wants with out many energy. By combining these two kinds of meals on a single plate, you’ll get to eat a few of the meals you’re keen on, and eat the quantity that can fill you up.

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

Hand 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 at all times hits the spot—Nutrisystem dietitians say you possibly can truly go overboard consuming different meals making an attempt to keep away from your meals craving all collectively. You already know the sensation. You actually desire a cookie, however you find yourself choosing at different stuff—a pretzel right here, a cracker there—and by no means actually really feel happy … however you’ve piled up a bunch of additional energy.

The answer, our specialists say, is to present into that craving … with a managed portion. In case you’re actually craving a selected meals, measure out a portion that matches the Grocery Information tips, and actually take pleasure in it. That’s the great 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 targets!

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