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Tricks for Portion Control

By Sara Butler

Getting to and maintaining a healthy weight is important for your overall health and wellness, and a big part of accomplishing that is to control your portions. Of course, this isn’t always as straightforward as you want it to be. It’s not simply about eating less but there are so many outside factors that can influence how much you eat. From environmental factors, to where you’re eating, to your emotional state, there are simply many factors that can impact your portions. The good news is that you have control over a lot of these things; you simply need to be aware of them in order to make a difference! Here are a few tips to help you control your portions.

Savor Your Food

You must take time to enjoy each bite of food you take. Slowing down when you eat can cut down on calorie intake and helps you to recognize when you’re full and satisfied. That way you can stop when you’re feeling full instead of feeling as if you need to be rolled out of a restaurant or from the dinner table.

Of course, this may take some practice. A lot of people are so used to eating on the go they don’t take the time to really stop and savor what they’re eating. So, be mindful to slow down and smell the burritos.

Use Smaller Dinnerware

You can trick your stomach by tricking your eyes! Use smaller plates, bowls, and cups to eat from and it will feel like you’re getting more food than you actually are. This is a way you can eat less without even realizing you are! Oversized dinnerware often leads to oversized portions!


If you’re taking a whole box of crackers or a whole bag of chips with you to eat from, then you’re setting yourself up to overeat. Try pre-portioning your snacks and it will help you keep your portions under control. Remember, it’s easy to overeat from what feels like a bottomless bag of chips!

Understand Your Weakness

Everyone has a food that they have no willpower over. You can’t say no to it and you can’t seem to stop once you get started! The first step to overcoming a weakness is to recognize it. Think about the foods you have a really difficult time saying no to, foods you repeatedly seem to overeat, and foods you really enjoy eating (maybe a bit too much). Make a list and then try to avoid or limit your exposure to these foods.

Portion control is one of the most effective ways to stay healthy while still enjoying your favorite foods!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Sterling, Va.

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