Portion control is a vital component of any weight-loss program. For example, you may include dried fruit, a low-fat food, in your diet, but there's a huge difference in calories between a quarter-cup and half-cup. Developing little tricks to help you weigh and measure calories in a serving can make the difference in a successful weight-loss program.
Step 1
Purchase a small scale to sit on your counter. Use the same bowl in which you place your food so you can subtract its weight from your total. The scale is ideal if you plan your calorie budget using measurements such as ounces or grams. A scale is preferable for weighing dry foods, according to the National Food Service Management Institute.
Step 2
Use a graduated measuring container if you prefer to count your calories in measurements that include cups or fluid ounces. Pour your food into the measuring cup to ensure you eat the appropriate amount.
Step 3
Read the labels on packed food to determine serving size. The U.S. Food and Drug Administration requires food manufacturers to provide consumers with serving sizes and applicable measurements on each label. The label also will tell you how many servings are in the package to better help you determine the number of calories you will consume.
Step 4
Compare regular serving sizes to common things around your house or to the size of your hand. For example, a quarter-cup of dried cranberries is about the same size as a large egg. A cup of cereal is about the size of your fist. One and a half ounces of cheese equals the size of four dice stacked together, and two tablespoonfuls of peanut butter is about the same size as a pingpong ball.
Step 5
Eat out of the same dishes every day. Once you've measured various foods a couple of times, you should have an idea of how big the serving should be for your diet. Using the same dish, you can better gauge how much space that serving should take up.
Tips and Warnings
- Take food out of the package and put it on a plate to better control your serving size. For example, if the label says you'll only consume 140 calories with one serving of potato chips, you need to make sure you measure the serving correctly. The label tells you the approximate number of chips in one serving, usually about 14 or 15.
- Once you've become accustomed to measuring and weighing your food and following your diet for a period of time, you have to resist the temptation to splurge. According to Food Addicts Anonymous, increasing the amount of food you eat is a trigger for many people. If you are fighting an addiction to carbs or sugar, you want to be especially vigilant in maintaining your portion control by weighing and measuring your food. A relapse can sabotage your weight-loss efforts and lead to additional weight gain.
Things You'll Need
- Scale
- Measuring cup
- Measuring spoons
- Dishes
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