You’re eating better. Making healthy choices. So why isn’t the scale moving?

One small detail could be holding you back: portion size.

A bowl of brown rice or a handful of almonds might seem harmless — but oversized portions can sneak in extra calories without you noticing.

5 Simple, Actionable Steps to Master Portion Control

1. Use Smaller Plates and Bowls

This small change can make a big difference. A smaller plate tricks your brain into thinking you’re eating more than you are, helping you feel satisfied without overdoing it.

Try this:
Swap out your large dinner plate for a salad plate (around 8–9 inches). You’ll naturally eat less — and likely feel just as full.

2. Pause Midway Through Meals

We often eat quickly and don’t notice we’re full until it’s too late. Slowing down allows your body time to signal when it’s had enough.

Try this:
Halfway through your meal, set your fork down and check in with yourself:

• Am I still truly hungry?
• Am I eating out of habit or distraction?

Take a 5-minute break before deciding whether to keep eating.

3. Pre-Portion Snacks Ahead of Time

Snacking straight from the bag — even on healthier foods — makes it hard to track how much you're actually eating.

Try this:
Divide snacks like nuts, trail mix, or popcorn into small containers or baggies. Aim for 100–150 calories per portion. Keep them ready to grab — and leave the jumbo bag in the pantry.

4. Learn Visual Cues for Serving Sizes

You don’t need a scale or measuring cups at every meal. Learn simple visual comparisons to estimate portions more easily.

Try this:

• Meat or fish: size of a deck of cards
• Rice or pasta: size of a tennis ball
• Nut butter or cheese: size of your thumb
• Fruits or veggies: aim to fill half your plate

These cues keep you in control — whether you're at home or dining out.

5. Avoid Eating Straight from the Container

Whether it’s ice cream, yogurt, or crackers — eating from the container can lead to unintentional overeating.

Try this:
Scoop one portion into a small bowl or plate. Close and put away the container before you eat.

Bonus Step: Eat Mindfully

Eating slowly and without distractions makes it easier to enjoy your food and recognize when you’re full.

Try this:
Turn off the TV. Put your phone aside. Take small bites, chew thoroughly, and savor the flavors. You’ll feel more satisfied — and more in tune with your hunger signals.

Takeaways

Portion control isn’t about restriction. It’s about balance.It helps you enjoy the foods you love while still supporting your health goals.By making small, consistent changes, you can stay in control, avoid overeating, and lose weight in a way that feels natural. Most importantly, you won’t feel deprived.