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  • Writer's pictureDennis Romatz


Updated: Sep 13

It's no secret that people gain weight by eating too much of the unhealthy foods that lead to fat storage combined with lack of movement and calories burning. So how can we eat less and move more? Well, in this blog, I'll discuss in particular, how to use food portion control to lose weight.

Food Portion Control

What is Portion Control?

Food portion control refers to managing the amount of food you consume during a meal or snack to ensure you're eating an appropriate portion size. It involves being mindful of how much you eat, rather than just focusing on the types of foods you consume. Portion control is important for maintaining a healthy weight, managing calorie intake, and promoting overall balanced nutrition.

Portion Control Strategies For Weight Loss

Portion control is a valuable strategy for managing calorie intake and achieving weight loss goals. By practicing portion control, you can still enjoy a variety of foods while ensuring that you're consuming an appropriate amount for your body's needs. Here are some tips on how to use portion control to lose weight:

  1. Understand serving sizes: Familiarize yourself with standard serving sizes for different food groups. Pay attention to nutrition labels and use measuring cups, scales, or visual cues to better understand portion sizes.

  2. Use smaller plates and bowls: Opt for smaller plates and bowls to create the illusion of a fuller plate. It can help control portion sizes by reducing the amount of food you serve yourself.

  3. Measure and weigh food: Initially, measure and weigh your food to get a sense of proper portions. Over time, you'll become more familiar with appropriate serving sizes and can rely on visual estimation.

  4. Practice mindful eating: Slow down and pay attention to your food while eating. Chew thoroughly, savor the flavors, and listen to your body's hunger and fullness cues. This can prevent overeating and help you better gauge portion sizes.

  5. Fill your plate with nutrient-dense foods: Prioritize foods that are rich in nutrients but lower in calories, such as vegetables, fruits, whole grains, lean proteins, and healthy fats. These choices allow you to consume larger portions for fewer calories.

  6. Be mindful of calorie-dense foods: Foods that are high in calories but low in volume, such as fried foods, sweets, sugary beverages, and processed snacks, can quickly add up in terms of calorie intake. Consume these foods in moderation or find healthier alternatives.

  7. Pre-portion snacks and meals: Instead of eating directly from a large package or container, portion out snacks and meals in advance. This helps prevent mindless overeating and allows you to have better control over portion sizes.

  8. Include protein and fiber in your meals: Protein and fiber-rich foods, like lean meats, legumes, whole grains, and vegetables, can help you feel fuller for longer. Incorporating these nutrients into your meals can aid in portion control by reducing cravings and unnecessary snacking.

  9. Drink water before meals: Drinking a glass of water before a meal can help you feel more satiated, potentially leading to smaller portion sizes during the meal.

  10. Practice moderation, not deprivation: Portion control doesn't mean depriving yourself of foods you enjoy. It's about finding a balance and making mindful choices. Allow yourself occasional treats, but keep portion sizes in check.

Remember, portion control is just one component of a comprehensive weight loss plan. Combining it with regular physical activity, a balanced diet, and healthy lifestyle habits will yield the best results. If you have specific dietary concerns or health conditions, it's advisable to consult with a registered dietitian or healthcare professional for personalized guidance.

At Dennis Romatz Fitness I know that a "one size fits all" approach does not work. Everyone is uniquely different with, well, food vices, so each person needs to employ different portion control strategies. That being said, I leave nothing to chance and prepare my client's weight loss coaching and weight loss programs to include all the ammo I need to help them succeed. So, be prepared to implement all of these portion control tactics just in case they're needed!

About the Author:

Dennis Romatz is the Owner and Head Personal Trainer at Dennis Romatz Fitness representing the pinnacle of excellence in personal training with locations in Bangkok, Ho Chi Minh City, Phnom Penh, Cambodia and Chicago, IL. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.

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