Portion control is a lot more than simply an important part of meal planning, it is additionally necessary to shedding weight. To be able to drop some weight you have to make a calorie deficit, e . g you will need to burn more calories than you eat. Learning it is possible to right amount or finding out how much to use is a lot easier when food carries a label that indicates serving sizes, and possesses nutrition information. But what else can you do in order to measure out of the proper portions while you don\’t have a label? Listed below are some easy tricks will enable you to achieve your weight loss goals with virtually no labels.

Estimate- Serving sizes may be eye-balled using common products in the home such as a deck of playing cards (3 oz of meat, 1 serving), or a tennis ball (1 cup). Measure out a cup of dry ingredients like flour, and see something throughout the same size in order to estimate your portions on-the-go. Here is another to-go coffee cup lid, just one cup holder or egg carton.

Find Portion Controlled Containers- Grabbing a further cup on the service station to prevent in the vehicle is a wonderful strategy to maintain present associated with a bag of munchies like chips or crackers. Limit yourself to one cup of these foods, to stay on the road to weight-loss.

Half Your Plate- When eating dinner out split a meal in your companion and have the waiter divide your portion and put another half inside of a to-go box for later. Sip on water after your meal and allow your entire body time and energy to realize that you\’re full. Portions essentially restaurants are actually oversized it will be too effortless to overeat using the entire plate in front of you.

Pre-Meal Munch- Rather then bread or which has a creamy appetizer like dips, and spreads invest in a plate of low-calorie vegetables to munch on while you lose time waiting for your meal. Limit the number of dressing you use, and also get a healthy option as a light vinaigrette secretly, over something full off fat like ranch or blue cheese. Eating before a meal can provide a fuller feeling prior to eat without adding many calories.

Hand Measuring Tools

• 1 baked potato = fist
• 1 ounce of chips or pretzels = 2 handfuls
• 1 ounce of nuts = thumb
• 1 serving of fat (butter) = thumb
• 3 ounces of meat (one serving) = palm
• 1 serving of vegetable = 1 handful

Visual Measuring Tools

• 2 tbsp peanut butter = ping pong ball
• 3 ounces of cooked meat = deck of cards
• 1 little bit of cornbread = bar of soap
• 1 serving of bread = one slice
• ? cup cooked broccoli = scoop of ice cream
• 1? ounces of cheese = 3 dominoes
• Medium section of fruit = baseball
• 1 ounce of cheese = 4 dice
• ? bagel = hockey puck (1)

References:

1. http://www.commonhealth.virginia.gov/documents/PortionControlFactSheet.pdf