I need tips and tricks for keeping portion size down

kiku76
kiku76 Posts: 352 Member
in Food and Nutrition
I feel like I'm always hungry. I try to eat well, make sure I eat a lot of protein, and limit grains because I find when I eat too much, I'm just even hungrier.
I don't eat horribly, my main problem is portion size I think. I eat more than I should, but if then I get hungry soon after if I don't.

I'm looking for tips to help me eat less. I could probably drink a ton of water before eating, but I'm hoping for something that helps me feel full longer.

TIA
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Replies

  • SherryTeach
    SherryTeach Posts: 2,836 Member
    When you say your problem is "portion size" do you really mean that the number of calories in your plan is not enough to satisfy you? Or that you estimate your food servings rather than weighing and measuring?
  • amyowens08
    amyowens08 Posts: 107 Member
    get a food scale and measure everything! drink water 30 min before every meal.
  • jd5351
    jd5351 Posts: 116 Member
    Are you sure that you're hungry, or are you eating because you're bored?
  • KareninCanada
    KareninCanada Posts: 962 Member
    You might open your diary so people can see what you're eating and advise you. It might well be that you actually ARE undereating, and your body is trying to tell you so.

    But one thing that works well is to spread out your eating over three meals and three snacks, instead of just three bigger meals. And sip on water in between, green and herbal teas, coconut water is also good.
  • jadedzen
    jadedzen Posts: 221 Member
    get a food scale and measure everything! drink water 30 min before every meal.

    ^^^This.

    edited to add: make sure you get enough protein and fiber too.
  • sfoster3171982
    sfoster3171982 Posts: 76 Member
    I bought a food scale and it was the smartest thing I have done because now I don't use it as much except to weigh drinks to make sure I drink the portion size
  • kiku76
    kiku76 Posts: 352 Member
    When you say your problem is "portion size" do you really mean that the number of calories in your plan is not enough to satisfy you? Or that you estimate your food servings rather than weighing and measuring?
    I get enough calories. I recently started tracking again because I was slacking and gained a few pounds. my daily allowance is set at 1800
  • goodeknight
    goodeknight Posts: 5 Member
    I switched to smaller bowls and plates. Most of my feeling of satisfaction with a meal is emotional, visual. I also use more seasoning, herbs and spice, especially chilies to make the smaller portions more satisfying. :drinker: :flowerforyou:
  • kiku76
    kiku76 Posts: 352 Member
    Are you sure that you're hungry, or are you eating because you're bored?
    If I am eating because I'm bored, how do you stop that?

    If I stick to eating 5 meals a day, about 350 calories each or so, I don't want to feel hungry in between you know?
  • mandydanyele
    mandydanyele Posts: 121
    Eat Slowly and Drink Water Before, During and After. Also, sometimes Thirst is mistaken for Hunger if you don't have enough water.

    You could also eat a little amount each time you eat and eat more often. That way you are eating a lot more often but you aren't actually eating more food.
  • vegan444
    vegan444 Posts: 39
    Maybe try eating slower. Focus on chewing lots and taking breaks to drink water or tea.

    Veggies with lots of fiber, like broccoli or carrots, can be really filling and super low in calories. Maybe try eating a a few pieces before dinner next time.
  • kimray75
    kimray75 Posts: 66 Member
    Drink a tall glass of water before each meal. Get a food scale. That was the best investment I made. I weigh and measure everything.
  • Celliott411
    Celliott411 Posts: 49 Member
    Hi! Here's what I do to make sure I'm not overeating:

    1. Buy a food scale and only eat 1 serving size of a food.
    2. For lunches, you can pack in a bento box which have nice small portioned containers!
    3. There are many places online that have portion plates for your veggies, grains, and meats.
  • jd5351
    jd5351 Posts: 116 Member
    Are you sure that you're hungry, or are you eating because you're bored?
    If I am eating because I'm bored, how do you stop that?

    If I stick to eating 5 meals a day, about 350 calories each or so, I don't want to feel hungry in between you know?

    If you are eating because you're bored, find something to do that's not eating.

    Like, say you ate lunch an hour ago. You shouldn't be hungry yet, but you find yourself reaching for a snack. Go outside and get some fresh air, or call a friend to chat.

    It's all about creating new habits.
  • basschick
    basschick Posts: 3,502 Member
    Like others have said, weigh and measure everything. I used to eat out of bags and containers -- now I measure out a portion and put it in a bowl. Also, pre-log your food for the whole day in the morning. I'm more apt to stick to the plan if I do this.
  • cineshome
    cineshome Posts: 97 Member
    Maybe you need to eat a little more fat and/or fiber? That along with the protein can make a big difference.
  • KCramer12
    KCramer12 Posts: 153 Member
    I weigh everything on my food scale. It really helps w knowing my portions.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    Measure and weigh your food. Eat fiber-rich foods. Stay hydrated - sometimes the body mistakes thirst for hunger.
  • beekuzz
    beekuzz Posts: 428 Member
    We weigh everything to follow the labels. Everyone is different, but I eat low fat and low carbs and don't worry about leveling out each category by the end of the day.
  • Crystal_Pistol
    Crystal_Pistol Posts: 750 Member
    Don't forget about fats. Protein shake- chocolate whey, almond butter, frozen banana, skim milk. A calorie boom, but keeps you satisfied for a long time. Ditto everyone on weighing and measuring your servings and drinking water.
  • thrld
    thrld Posts: 610 Member
    I feel like I'm always hungry. I try to eat well, make sure I eat a lot of protein, and limit grains because I find when I eat too much, I'm just even hungrier.
    I don't eat horribly, my main problem is portion size I think. I eat more than I should, but if then I get hungry soon after if I don't.

    I'm looking for tips to help me eat less. I could probably drink a ton of water before eating, but I'm hoping for something that helps me feel full longer.

    TIA

    Eat soup. It's best if you make the soup yourself, because you can limit the sodium & tweak it to your taste.
    Miso soup has 35 calories. Italian vegetable soup has about 65 calories per cup.
    Add beans to some portion of your meal -- they are very filling. You can mix them in with your salad, or as a side by themselves, or mix them in with your veggies.
    And add some veggies or fruit to finish -- you may want to space this, so you eat them 20min - 1hour after the meal, this will help you from being hungry soon after you eat. Strawberries, sliced are a nice low cal sweet way to end your meal.
  • susan2396
    susan2396 Posts: 794 Member
    I've always tried to remember the comparison to regular items.

    Potato - think of a Kiwi
    1 oz Cheese - fingertip
    Deck of cards - 3 oz protein

    I'm sure there's a TON more, but this can be used for just about anything.
  • kiku76
    kiku76 Posts: 352 Member
    thanks for all the advice.

    I probably do need to eat more fiber
  • emdeegan
    emdeegan Posts: 219 Member
    maybe you are someone who is a volume eater, which is completely normal and lots of people are.

    if this is the case, then try adding foods to your diet that let you eat a lot of bulk, but don't take up a large portion of your daily allotted calories.

    here's a short list of foods that fill you up, without killing your calories for the day:
    air popped popcorn
    sugar free jello
    green salad dressed with just lemon juice or vinegar
    chopped fresh veggies (celery, broccoli, cauliflower)
    pirates booty

    hope that helps.
  • GabsMommy28
    GabsMommy28 Posts: 47 Member
    One thing I read that Bob Harper suggests, and actually makes sense with studies I have seen done. Eat on a smaller plate. It makes your mind think you are actually eating more.
  • EDesq
    EDesq Posts: 1,527 Member
    NOPE...there is only TIME! So, in the mean time what you have to do is weigh and measure your food and REFUSE to go over your set caloric intake. One day you will notice that you just don't want anymore...when that happens, LEAN BACK from the table, move your chair out slowly, put both hands in the air and get up, take 2 steps to your right, pick up your plate with your left hand and then move quickly to the TRASH Can...DO NOT BE AFRAID, NOW! Throw the rest of that food OUT! YOU are there, LIVE IT! Have a drink, of water and EXHALE!
  • g4genn
    g4genn Posts: 58 Member
    Drink more water, with lemon wedges, cucumber, melon, or berries in it.

    Develop a weird crush on cucumbers, celery and broccoli. Eat a lot of it.

    Have oatmeal (the large flakes) with nuts like sliced almonds and walnuts as well as seeds like sunflower and flax. with a little honey or maple syrup, you won't be hungry for a while.

    If you think you are eating out of boredom, drink a glass of water and distract yourself. If you are still hungry in 15 minutes, you are probably hungry.

    Be honest with yourself too. What's behind your eating? Do you just like food in your mouth? are you bored/sad/angry?
  • TXGirl821
    TXGirl821 Posts: 115
    Make sure that what you eat has a lot of flavor as well. When you eat really flavorful foods, you are normally more satisfied than if you just eat some plain popcorn or plain yogurt.
  • Nerdy_Rose
    Nerdy_Rose Posts: 1,277 Member
    get a food scale and measure everything!

    ^ This. A food scale is your new BFF.
  • Sarasari
    Sarasari Posts: 139 Member
    Don't forget to focus on what you are eating. When I am distracted by reading,watching t.v,or working on the computer I can eat way more,then when I slow down and taste what I am eating. I also need varity. When I eat too many similar meals I am not satisfied.

    Good Luck,
    Sara

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