Eating more calories than your body needs to burn in a given day usually results in weight gain. And, in general, bigger portions of food equals more calories. By reducing your portion sizes, you're more likely to lower your calorie intake and lose weight, according to MayoClinic.com. The United Kingdom National Health Service recommends around 2,000 calories per day for women, and 2,500 for men. As with any dietary advice, if you have any special requirements you should consult your doctor before changing your diet.
Step 1
Learn recommended portion sizes, then use simple comparisons to make sure you get them right. For example, the recommended portion of 3 oz. of meat per meal is the size of a pack of cards. One oz. of cheese is the size of four dice. A medium potato is approximately as large as a computer mouse. A half-cup of pasta is a similar size to a tennis ball, according to the American Cancer Society.
Step 2
Eat meals from plates, not containers. It's easier to judge the amount you're eating from a plate, rather than a plastic frozen meal box.
Step 3
Use smaller sized dinner plates for your meals. Trick yourself into thinking you're eating bigger portions by using small plates and bowls.
Step 4
Remove a small amount of chips or snacks from their packages and put them into a bowl instead of eating direct from the bag, according to the University of Nebraska's Wellness Initiative.
Step 5
Buy regular hamburgers instead of double burgers when you're eating out at restaurants or fast food joints. Avoid the temptation to get larger sizes of fries and soda for a few extra cents.
Step 6
Cook smaller amounts of food. Follow recipes and cook the recommended amount, rather than cooking too much and piling your plate higher, or snacking on the excess.
Step 7
Ask for a take-home box when dining out at a restaurant. Take extra portions of food home and eat them for lunch the next day, rather than forcing yourself to finish the entire meal.
Tips and Warnings
- Buy kitchen scales so you can measure your portions more accurately.
- Check with your doctor before changing your diet if you have diabetes.
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