14 Simple Portion Control Solutions for Dieters Who’ve Tried Everything

, 14 Simple Portion Control Solutions for Dieters Who’ve Tried Everything, Dr. Nicolle

Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about the portion control solution for dieters who’ve tried it all. Restaurants and grocery stores are dishing up bigger portions today. That’s one reason why you may be eating more than you realize if you’re looking up single servings on standard calorie charts.


In fact, those super-sized muffins and burgers are encouraging you to eat more. Studies show that we tend to help ourselves to extra food when there’s more on the table. Turn things around by learning to size up your plate. Try these tips for portion control at home and eating out.

, 14 Simple Portion Control Solutions for Dieters Who’ve Tried Everything, Dr. Nicolle

Tips for Portion Control When Eating at Home

1. Plate your meals. Leave the serving bowls in the kitchen at dinner time. Take one plate of food to the table. You’ll be less tempted to go back for seconds or keep nibbling.


2. Freeze leftovers. You can still save time by preparing a big batch of chili or soup to cover you for a week or more. Just put aside the leftovers immediately by sticking them in the freezer.


3. Divide up economy packs. Why pass up the savings on the larger boxes of cereal or peanuts? You can spend less and stick to your diet by creating your own smaller snack packs using plastic bags or containers.


4. Downsize kitchenware. Tinier plates and pots can help too. Food looks more abundant on a salad plate.


5. Spray your oils. It’s easy to underestimate how much cooking oil you’re using. Spray your frying pan instead of pouring liquid oil.


6. Bake in muffin pans. Muffin pans can hold just about anything you bake in the oven. Your lasagna will automatically convert into servings that are about one half to three quarters of a cup.


7. Take out your measuring cups. Speaking of cups, keep them handy while you’re in the kitchen. Rather than fussing around with a scale, pour your cereal into the cup to measure how much to eat.


8. Put down the bag. Enjoy your chips or ice cream in moderation. You can slow yourself down by putting a single serving into a bowl instead of eating out of the container.

, 14 Simple Portion Control Solutions for Dieters Who’ve Tried Everything, Dr. Nicolle

Tips for Portion Control When Eating Out

1. Put half aside. Many restaurants try to please customers with endless pasta and lavish desserts. Chop four ounces off that 16 ounce steak. Push the rest to the side of your plate or ask for a bag to take it home.


2. Share with friends. In fact, many entrees are so big they could feed more than one person. Order one seafood platter and request an extra plate to share it with a friend.


3. Select half-portions. If you know it’s difficult for you to resist overeating, order less food. Check the menu to see if half portions are available. Ask the waiter how big the appetizers are.


Additional Suggestions

1. Indulge in fruits and vegetables. You can be less vigilant when you’re enjoying foods that are high in water and fiber content. Feel free to snack on apples and broccoli. An entire stalk of celery has only 6 calories.


2. Fill up on first courses. Start dinner with soup or salad. That way you’ll be less hungry when it comes time for pizza or mashed potatoes.


3. Eyeball serving sizes. Of course, it’s impractical to go around all day weighing every bite you eat. On the other hand, it’s easy to become familiar with serving sizes for typical foods. For example, 3 ounces of meat or tofu is about as big as a deck of cards.


Eat healthy and lose weight by managing your portion sizes. It’s a simple and effective way to enjoy the foods you love while you slim down.

I would love to give you a free resource sheet to support your healthy weight loss journey. Click the button below to receive your gift.


, 14 Simple Portion Control Solutions for Dieters Who’ve Tried Everything, Dr. Nicolle


I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.


I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy.


Weight Monitoring

Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices):

Body Composition Monitor And Scale With Seven Fitness Indicators
, 14 Simple Portion Control Solutions for Dieters Who’ve Tried Everything, Dr. Nicolle

Body Composition Monitor And Scale With Seven Fitness IndicatorsPhysical Activity

Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.


I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.


Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.


Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Here are some basic dumbbells/free weights that I recommend to everyone.



Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling: 

, 14 Simple Portion Control Solutions for Dieters Who’ve Tried Everything, Dr. Nicolle

Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.


Stay healthy,


Dr. Nicolle


PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

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14 Simple Portion Control Solutions for Dieters Who\'ve Tried Everything

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