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6 Portion Management Ideas for Weight Loss

On the subject of dropping pounds, it isn’t about simply what you eat … it’s additionally about how a lot you eat.

In fact, sure meals and vitamins may help you are feeling glad and management your urge for food: wholesome fat from nuts; fiber from fruits, greens and complete 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” decisions can sabotage your weight reduction progress when you eat an excessive amount of. For instance, two tablespoons of almonds supplies filling, wholesome fat and about 70 energy. On Nutrisystem, that quantity counts as one PowerFuel. However when you snack mindlessly on them, the energy in almonds add up: One full cup of complete 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 now have hassle controlling them. Research present that after we don’t measure, Individuals 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 understand it’s an quantity that’s serving to you progress in the direction of your weight reduction objectives.

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

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

If you’ve obtained an urge for food, you could need to seize one thing and eat it—quick. Measuring out parts prematurely may help 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: In case you purchase a block of cheese and know you are likely to eat a bunch of it while you’re feeling snacky, flip it over and take a look at the diet label while you get residence. If it’s obtained 16 servings, minimize the block into 16 servings immediately, then put these in containers or luggage. Or when you are likely to seize a bunch of sandwich cookies, think about pre-portioning all the package deal into servings as quickly as you get residence. That means, while you do snack, you may seize a serving that you understand matches your plan.

The Nutrisystem Grocery Information may help you establish what these wholesome parts needs to be, so you may load your cupboards and fridge with pre-portioned snacks and components 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 massive 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 eating regimen—and with higher well being outcomes!

2. Purchase pre-measured parts.

Nutrisystem white cheddar popcorn

Don’t have time to pre-measure every little thing? Make the most of pre-portioned choices. Smaller luggage of chips and crackers, 100-calorie packs, or different pre-portioned meals may help 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 all the package deal and really feel glad whereas staying on plan. No measuring wanted.

3. Use your palms to assist.

palm of hands

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

In case you don’t have a meals scale or measuring cups/spoons useful, you need to use your palms or widespread family objects that will help you estimate the right portion dimension. Try the infographic beneath 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

In case you can’t eat from a package deal 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 means, you received’t should 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 an infinite meals.

Peanut Butter on Celery

In case you love consuming in massive portions, strive pairing a wholesome portion of a salty, candy or fatty meals you crave with one other limitless meals, reminiscent of carrot sticks, slices of cucumber, inexperienced pepper slices or broccoli florets. These meals are limitless as a result of they’re full of vitamins your physique wants with out many energy. By combining these two varieties of meals on a single plate, you’ll get to eat among the meals you like, and eat the amount that can fill you up.

6. Determine 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 making an attempt to keep away from your meals craving all collectively. You recognize the sensation. You actually need a cookie, however you find yourself selecting at different stuff—a pretzel right here, a cracker there—and by no means actually really feel glad … however you’ve piled up a bunch of additional energy.

The answer, our consultants say, is to present into that craving … with a managed portion. In case you’re actually craving a particular meals, measure out a portion that matches the Grocery Information pointers, and actually take pleasure in it. That’s the great thing about Nutrisystem’s program: No meals is off limits when eaten in the precise portion. So savor that wholesome portion, log it within the NuMi app, and keep on observe to your objectives!

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