How do you control your portion sizes at dinner?

capriciousmoon

I drink water before...and it makes me even hungrier!

I just put the stuff on the tray/in the pan etc, till it looks about right!

Then i overestimate the calories in it.

There be method in teh madness! :laugh:

Drinking water before seems to stretch your stomach out, but the water doesn't have any calories to be processed so it doesn't stay in your stomach very long. Which kind of makes me wonder if it may be a better idea to have a low calorie soup or broth before a meal...

I overestimate calories too, I always round them up and even count diet drinks as 5 calories per serving. I think it's a good way of balancing out any overestimations with exercise calories.

Shelby814

That's a nice chart. Thanks!

Dona_Maria

Ditto, on measuring everything, I also have a WW scale and I've been using that also. If that doesn't work at first you may want to try Lean Cuisine, or the likes.

ahinescapron

I always make sure I am not ravenous by having a small snack about an hour before dinner. I also use measuring cups. I am used to being on the go, so I have a hard time eating slowly and mindfully, although I am working on it.

Amber82479

These suggestions are awesome, thanks!!!! And bump!

ImperfektAngel

food scale, measuring cup and measuring spoons, wouldnt make a meal without them

AlsDonkBoxSquat

I'm struggling... I have good intentions, but I tend to end up taking too much and feeling stuffed and disappointed with my calorie intake. I know I should measure and weigh at every meal, and most times I do, but I often end up feeling like that takes the joy out of eating. So I'm wondering, how do you deal with portion sizes?

I use a smaller plate and plan dinner before I even cook it, and only take what I plan on. If you're still eating just for the joy of eating you need to work on your mentality. Changing your lifestyle is difficult, it takes dedication, it takes desire, it means that (especially in the beginning) you have to find joy in something else until you can redefine your joy.

wolfchild59

I only cook what I'm planning on eating. Or, if I'm cooking for my hubby and I, I cook enough for two servings. Saves both of us from the temptation.

magnumgirl

Smaller plates for sure, and a big glass of water before supper and I won't go back for seconds. And I like to take leftovers for lunch the next day. I already make lunches for kids, so I love not having to make mine first thingin the morning.

timeforme23

measuring cups and a food scale

sneezles

I'm struggling... I have good intentions, but I tend to end up taking too much and feeling stuffed and disappointed with my calorie intake. I know I should measure and weigh at every meal, and most times I do, but I often end up feeling like that takes the joy out of eating. So I'm wondering, how do you deal with portion sizes?

Get over that and start taking control...measure everything at every meal...plain and simple, no excuses!!

roblow65

I use a small plate.

sdgirl22

Measure :bigsmile:

fairygirl716

When I create my recipes on MFP and choose the servings per recipe that is what I use to portion it out. It isn't an exact science however, it really keeps portions in control for the whole family. So, for example, I made whole wheat linguine with homemade spaghetti sauce tonight. I input all the ingredients and made the servings 6. While it was in the pan I divided it into 6 equal looking servings, putting 4 on plates for my family and the other two in containers for lunch. This way EVERYONE is less likely to go back for more and lunch is already ready for the next day. So, if they still need more they know how many portions they are having and it is teaching my kids portion control too.

Tonights veggie was in the meal so they couldn't go back for more of that, but if they do want more on other nights they have to add more veggies first than the can have the other with it.

geekymom57

My tools are pretty much the same as the ones mentioned: weigh or measure almost everything, overestimate amount and/or calories if in doubt, smaller plate, plan your food for the day to avoid spontaneous eating, etc. If you use a half-up measuring cup instead of a serving spoon it becomes quite routine. I bring my scale to the dinner table and weigh the portion of chicken, fish, etc. that I serve myself. I'm usually pretty good at estimating the weight but I find weighing everything helps me hone my "eyeball it" skills.

On things such as pasta, rice, cous cous, etc., I start with half the serving size stated on the package. It's almost always enough and sometimes more than I want.

cherubcrnp

I weigh and measure everything that isn't already premeasured such as yogurt. I also use a smaller plate.

Pam aka Cherubcrnp

buzzcogs

Wow I love that chart! I'm going to save it out!

changethemirror71

I'm just gonna carry a 1/2 cup measurement around until I get the hang of it. You can also get the plate that is marked for the portion size of your veg, protein and starch.

kendrafallon

LOVE this!!

Like a lot of the others have said, I use a smaller plate. When I first started trying to lose weight seriously, I used the measuring/portion cups I got from the Rosemary Conley classes to measure everything (it drove my folks nuts me doing that at dinner). I still use them to measure my food portions, just not everything. Through using the measureing cups, I did learn how big my food portions should be.

shorty458

I just think of how I look now, and how I want to look (how I used to!) and that really helps me. To think about all those extra calories - I know I don't need them!

kaizen31

They've done studies and a smaller plate (or whatever container) really will encourage you to eat less. I can cite my sources if you make me. You could also just measure until you're sure of portion size. And hey, nothing wrong with leaving some on your plate.

gingerb85

I almost always use a small plate, but I definitely measure my portions to know for sure how much I'm getting. I make sure to take lots of fresh or steamed veggies and a small portion of something starchy like pasta.

fabi8081

You have to change the way you think. You are still thinking that the portions you used to eat are normal. They're not. Thats why you are here. Once you get used to what a normal portion size is; things will get easier. You won't have to measure much and food will be fun again.