Tip: Portion Control for Weight Loss

Recent studies reveal, controlling portion sizes was the most effective strategy for losing weight and keeping it off.

Portion SizesRecent studies reveal, controlling portion sizes was the most effective strategy for losing weight and keeping it off.  Besides exercise and healthy food choices, those who included portion control as part of their overall weight-loss strategy were able to lose more weight and keep it off compared with those who simply exercised and made healthier food choices.

Over the last twenty years, restaurant portions have ballooned.  That’s a problem, because studies show that we tend to eat what we’re served.

Call to Action:

When dining in:

  • Use smaller bowls and plates so you don’t feel deprived.

  • Read the Nutrition Facts label, and be sure to check the serving size first.  All the other figures on the label apply to that amount.

  • Pick a food and serve yourself your usual portion.  Now, take a measuring cup and measure out the standard serving size, according to the USDA.  Note the difference.  If you’re overweight, think about bringing your usual portions more closely in line with the standard serving.

  • Never eat out of the carton or bag.

  • Serve your plate before sitting down rather than put the food in serving bowls or platters on the table.

When dining out:

  • Super-sizing and value meals are two ways that fast food restaurants attempt to pit our wallets against our waistlines.  These marketing tactics make weight control more difficult, so don’t fall prey to them.

  • When presented with an oversized restaurant meal, ask for a to-go bag right away, and remove half the food from your plate.

Keep in mind that even foods that are low in calorie-density can cause you to gain weight, if you eat them in excessive amounts.

To your wellness,


2 thoughts on “Tip: Portion Control for Weight Loss”

  1. Thanks for this article. It’s a great reminder of what we should all do. I’ve shed 15 pounds in 2 months by eating smaller portions of low calorie foods! I will keep it off by following your advice.

    1. Hi Gail,

      I can relate to the “never eat out of the bag or carton” tip. You will ALWAYS eat more than you either intend to or think you will.

      Little tips such as these can go along way to help you be successful at eliminating unwanted weight. Glad to know it’s working for you. Stick with it!


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