6 Portion Management Suggestions for Weight Loss

Relating to 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 can assist you’re feeling glad and management your urge for food: wholesome fat from nuts; fiber from fruits, greens and complete 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” selections can sabotage your weight reduction progress in the event you eat an excessive amount of. For instance, two tablespoons of almonds supplies filling, wholesome fat and about 70 energy. On Nutrisystem, that quantity counts as one PowerFuel. However in the event you snack mindlessly on them, the energy in almonds add up: One full cup of complete almonds is 828 energy.

This may be the distinction between consuming an quantity that helps you keep full, energized and on observe along with your weight reduction versus an quantity that causes your “wholesome” snack to result in weight acquire.

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

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

However in the case of 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 observe.

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

If you’ve bought an urge for food, it’s possible you’ll need to seize one thing and eat it—quick. Measuring out parts upfront can assist you make certain that these two tablespoons of almonds don’t balloon right into a half-cup or extra: You’ll be able to merely seize the bag or container the place you’ve pre-measured the snack you need, and also you’ll know the way a lot you’re consuming.

This may be particularly helpful for meals that you already know you are likely to binge on: For those who purchase a block of cheese and know you are likely to eat a bunch of it while you’re feeling snacky, flip it over and have a look at the diet label while you get house. If it’s bought 16 servings, reduce the block into 16 servings immediately, then put these in containers or baggage. Or in the event you are likely to seize a bunch of sandwich cookies, contemplate pre-portioning all the package deal into servings as quickly as you get house. That manner, while you do snack, you’ll be able to seize a serving that you already know suits your plan.

The Nutrisystem Grocery Information can assist you establish what these wholesome parts ought to be, so you’ll be able to load your cupboards and fridge with pre-portioned snacks and substances 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 huge parts.

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

2. Purchase pre-measured parts.

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 can assist you retain observe 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’ll be able to eat all the package deal and really feel glad whereas staying on plan. No measuring wanted.

3. Use your arms to assist.

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

For those who don’t have a meals scale or measuring cups/spoons helpful, you need to use your arms or widespread family objects that will help you estimate the right portion measurement. Take a look at the infographic under for some widespread examples:

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

For those who 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 know the way a lot you’re consuming, and simple to be carried away … as anybody who’s lounged with a bag of chips can let you know.

As a substitute, measure the portion onto a plate or right into a bowl earlier than you sit all the way down to eat. That manner, you received’t need to depend on your willpower to cease—you’ll be able to 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 limiteless meals.

For those who love consuming in massive portions, attempt pairing a wholesome portion of a salty, candy or fatty meals you crave with one other limitless meals, comparable 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 forms of meals on a single plate, you’ll get to eat a number of the meals you like, and eat the quantity that may fill you up.

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

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’ll be able to truly go overboard consuming different meals making an attempt to keep away from your meals craving all collectively. You recognize the sensation. You actually need a cookie, however you find yourself choosing at different stuff—a pretzel right here, a cracker there—and by no means actually really feel glad … however you’ve piled up a bunch of additional energy.

The answer, our specialists say, is to offer into that craving … with a managed portion. For those who’re actually craving a particular meals, measure out a portion that matches the Grocery Information tips, and actually take pleasure in it. That’s the fantastic 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 observe to your objectives!