10 Tips to Help Manage Portion Control

1. Buy smaller bowls and plates. I only use side plates and small rice bowls since this is the right portion for me.
2. Dine tapas style at restaurants instead of ordering apps & one big meal. I prefer to share appetizers to try a variety of dishes and control how much food to put on my plate.
3. Sit down and eat without distractions. I prefer to eat in company, but if you eat alone try to focus on your meal and avoid reading, watching TV or talking on the phone.  Distractions cause mindless eating.
4. Stop eating when you are 80% full. Put the fork down and do something for 20-30 minutes. Talk on the phone, watch your favorite show or walk around so your food to settles in your stomach.
5. Skip the bread basket at restaurants. Restaurant bread is about 200-300 calories per role or slice. Just ask the waiter not bring the bread or remove it to avoid the temptation.
6. Drink a glass of water or eat a piece of fruit before a meal.  Our mind often mistakes dehydration for hunger. A glass of water or an apple will do the trick to curb that hunger or craving so you can mindfully eat.
7. Don’t order sides. Skip the chips or fries with the sandwich, the bread with the soup, the egg roll with the stir fry, etc. You get my point. Just eat the main meal and don’t add.
8. If you order take out or make food that is a much larger portion, put everything away in tupperware and place it in the fridge immediately after serving yourself.  If it’s already cold and tucked away, you avoid the temptation of going back for seconds and you can realistically portion (on a small plate) how much you food you really need.
9. Have a drink or 2 during your meal to curb hunger and add variety. It works!!! I prefer red wine so your heart benefits too.
10. As soon as you finish eating, brush your teeth to deter yourself from snacking. If you don’t have a tooth brush handy, chew gum.

Original article – HERE