Tuesday, May 21, 2024

6 Portion Management Suggestions for Weight Loss

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Relating to shedding pounds, it isn’t about simply what you eat … it’s additionally about how a lot you eat.

In fact, sure meals and vitamins can assist you’re feeling happy and management your urge for food: wholesome fat from nuts; fiber from fruits, greens and entire grains; protein from eggs, beans and meat. That’s why many Nutrisystem meals and snacks are loaded with each fiber and protein.

However even “good” selections can sabotage your weight reduction progress for those who eat an excessive amount of. For instance, two tablespoons of almonds gives filling, wholesome fat and about 70 energy. On Nutrisystem, that quantity counts as one PowerFuel. However for those who snack mindlessly on them, the energy in almonds add up: One full cup of entire almonds is 828 energy.

This may be the distinction between consuming an quantity that helps you keep full, energized and on observe along with your weight reduction versus an quantity that causes your “wholesome” snack to result in weight achieve.

The issue: We’re actually unhealthy at estimating portion sizes, so we have now hassle controlling them. Research present that once we don’t measure, People accurately guess the scale of a portion solely about half the time. And we’re particularly unhealthy at estimating portion sizes in relation to snacks and sweets.

That’s why portion management is the cornerstone of Nutrisystem: The meals and snacks we ship you’re completely portioned so you understand precisely how a lot you’re consuming, and comprehend it’s an quantity that’s serving to you progress in direction of your weight reduction targets.

However in relation to your grocery add-ins and Flex meals, portion management is crucial. Use these six tricks to preserve all of your different parts beneath management and keep on observe.

1. Measure and retailer meals in wholesome parts—earlier than you’re hungry.

almonds in measuring spoon

Once you’ve received an urge for food, you might need to seize one thing and eat it—quick. Measuring out parts upfront can assist you ensure that these two tablespoons of almonds don’t balloon right into a half-cup or extra: You possibly can merely seize the bag or container the place you’ve pre-measured the snack you need, and also you’ll understand how a lot you’re consuming.

This may be particularly helpful for meals that you understand you are likely to binge on: For those who purchase a block of cheese and know you are likely to eat a bunch of it whenever you’re feeling snacky, flip it over and take a look at the diet label whenever you get residence. If it’s received 16 servings, minimize the block into 16 servings instantly, then put these in containers or baggage. Or for those who are likely to seize a bunch of sandwich cookies, take into account pre-portioning the complete bundle into servings as quickly as you get residence. That approach, whenever you do snack, you may seize a serving that you understand matches your plan.

The Nutrisystem Grocery Information can assist you identify what these wholesome parts ought to be, so you may load your cupboards and fridge with pre-portioned snacks and substances that suit your plan. You can too chop up some non-starchy greens that are limitless meals—like cucumbers, carrots and bell pepper slices—so that you’ll have tasty, pre-prepared snacks you can eat in huge parts.

All this snack prep has a bonus: Analysis reveals that extra time spent prepping meals within the kitchen is very correlated with consuming a higher-quality, nutritious weight-reduction plan—and with higher well being outcomes!

2. Purchase pre-measured parts.

Nutrisystem white cheddar popcorn

Don’t have time to pre-measure all the pieces? Make the most of pre-portioned choices. Smaller baggage of chips and crackers, 100-calorie packs, or different pre-portioned meals can assist you retain observe of how a lot you’re consuming.

Nutrisystem IS a giant assist right here: Our snacks, just like the Chocolate Chip Cookies and White Cheddar Popcorn, are already pre-portioned, so you may eat the complete bundle and really feel happy whereas staying on plan. No measuring wanted.

3. Use your fingers to assist.

palm of hands

Typically the serving dimension on a label—and even the quantity listed within the Grocery Information—might be complicated: How a lot salmon is in three ounces? How a lot tuna is in a half-cup?

For those who don’t have a meals scale or measuring cups/spoons helpful, you should use your fingers or widespread family objects that will help you estimate the correct portion dimension. Take a look at the infographic under for some widespread examples:

portion size examples

4. Don’t eat instantly out of a full-sized bag or field. Use a plate or bowl.

bowl of crackers

For those who can’t eat from a bundle the place the entire contents is the same as one serving, don’t eat out of the bag or field. It’s robust to understand how a lot you’re consuming, and straightforward to be carried away … as anybody who’s lounged with a bag of chips can inform you.

As a substitute, measure the portion onto a plate or right into a bowl earlier than you sit all the way down to eat. That approach, you gained’t need to depend on your willpower to cease—you may clear your plate and know you’ve eaten a wholesome portion that matches your plan. 

5. Pair a salty snack or candy deal with with a vast meals.

Peanut Butter on Celery

For those who love consuming in massive portions, attempt pairing a wholesome portion of a salty, candy or fatty meals you crave with one other limitless meals, corresponding to carrot sticks, slices of cucumber, inexperienced pepper slices or broccoli florets. These meals are limitless as a result of they’re stuffed with vitamins your physique wants with out many energy. By combining these two varieties of meals on a single plate, you’ll get to eat a few of the meals you’re keen on, and eat the quantity that can fill you up.

6. Work out what you’re actually craving. Eat a portion of that.

Hand reaching for cookie in jar

If there’s a meals you’re actually craving—like a favourite ice cream, or a chocolate chip cookie, or a cheese-flavored snack that all the time hits the spot—Nutrisystem dietitians say you may truly go overboard consuming different meals attempting to keep away from your meals craving all collectively. You recognize the sensation. You actually need a cookie, however you find yourself choosing at different stuff—a pretzel right here, a cracker there—and by no means actually really feel happy … however you’ve piled up a bunch of additional energy.

The answer, our specialists say, is to offer into that craving … with a managed portion. For those who’re actually craving a particular meals, measure out a portion that matches the Grocery Information tips, and actually get pleasure from it. That’s the fantastic thing about Nutrisystem’s program: No meals is off limits when eaten in the proper portion. So savor that wholesome portion, log it within the NuMi app, and keep on observe to your targets!

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