{"id":5675,"date":"2023-12-18T08:55:59","date_gmt":"2023-12-18T08:55:59","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=5675"},"modified":"2025-06-15T12:25:05","modified_gmt":"2025-06-15T12:25:05","slug":"portion-control-for-comfortable-digestion-and-weight-loss","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/","title":{"rendered":"Portion Control for Comfortable Digestion and Weight Loss"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e7229e825ad\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e7229e825ad\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#What_Is_Portion_Control\" >What Is Portion Control?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#Portion_Control_%E2%80%93_Its_Importance_in_Weight_and_Digestion\" >Portion Control \u2013 Its Importance in Weight and Digestion<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#11_Best_Practical_Portion_Control_Tips\" >11 Best Practical Portion Control Tips<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#1_Incorporate_50_veggies_in_your_meals\" >1. Incorporate 50% veggies in your meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#2_Practice_protein_intake\" >2. Practice protein intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#3_Say_Hi_to_%E2%80%98Hara_Hachi_Bu\" >3. Say Hi to \u2018Hara Hachi Bu\u2019<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#4_Say_Bye_to_Big_Cutleries\" >4. Say Bye to Big Cutleries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#5_Add_the_healthy_spices_to_your_food\" >5. Add the healthy spices to your food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#6_Serve_some_soluble_fibre_to_yourself\" >6. Serve some soluble fibre to yourself<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#7_Practice_mindfulness\" >7. Practice mindfulness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#8_Eat_in_order\" >8. Eat in order<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#9_Hydrate\" >9. Hydrate&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#10_Practice_portion_past_your_plate\" >10. Practice portion past your plate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#11_20_min_rule\" >11. 20 min rule<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/dietary-tips\/portion-control-for-comfortable-digestion-and-weight-loss\/#FAQs\" >FAQs<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Weight loss today is a much more significant concern than any political turmoil. We feel hungry, and then hog down on things; we gain weight, increasing our hunger and food portions\u2014a merciless chain to break out of. But not many do know that it isn\u2019t that tough, either. All we need is the proper knowledge.&nbsp;<\/p>\n\n\n\n<p>Many fail at weight loss because of a lack of knowledge about portion control. It not only betters our digestion but also burns away that unhealthy weight. And the plus point? We don\u2019t even feel hungry. So, let\u2019s start making our nutritious plate by understanding portion control and adding the benefits.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Is_Portion_Control\"><\/span>What Is Portion Control?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The definition of the phrase is controlling the portion of food. It simply means the amount of food we keep on our plates to eat. Portion control controls this amount to attain what we aim for, such as weight loss.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Portion_Control_%E2%80%93_Its_Importance_in_Weight_and_Digestion\"><\/span>Portion Control \u2013 Its Importance in Weight and Digestion<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Portion size is important because it empowers us to keep control of our diet. When we are in control, we can decide what we eat, how much we eat and how we can aid our weight loss journey. But what else does it work on?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Digestive Comfort \u2013 <\/strong>We all know the feeling when our body is stuffed up with food. It&#8217;s never a good feeling. We keep on falling here and there just for a moment of relief. Having a light stomach without any hunger is always bliss.&nbsp;<\/li>\n\n\n\n<li><strong>Better Nutrient absorption \u2013<\/strong> Each human body absorbs nutrients at different rates through the same food. Among the many reasons behind this, one is overeating. Portion control prevents us from stressing our digestive tract and keeping it healthy to do the right absorption.<\/li>\n\n\n\n<li><strong>Mindfulness \u2013 <\/strong>When there is less food on the plate, we eat it more mindfully. Mindfulness leads to an uplifted mood and a peaceful life. You feel more energetic, your metabolism improves and your blood sugar also stays in control.&nbsp;<\/li>\n\n\n\n<li>When you <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/the-benefits-of-mindful-eating-for-your-gut-brain-connection\/\">eat mindfully<\/a>, you get better mental health as it takes away the chance of depression. Yes, you read it right. Portion control can contribute to better mental health. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4876939\/#:~:text=Mindfulness%20is%20defined%20as%20nonevaluative,depression%2Drelated%20thoughts%20and%20feelings.\">1<\/a>]<\/sup> <em>&nbsp;<\/em><\/li>\n\n\n\n<li><strong>Weight loss \u2013 <\/strong>At last, when we eat mindfully, within the limits we should, and absorb nutrients, gradually, our confidence rises, and our weight falls.&nbsp;<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556586\/#:~:text=Although%20they%20found%20significant%20weight,eating%20and%20resultant%20weight%20loss.\">2<\/a>]<\/sup><\/li>\n<\/ul>\n\n\n\n<p>Now, let\u2019s learn how to make this magic happen with ease.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Best_Practical_Portion_Control_Tips\"><\/span>11 Best Practical Portion Control Tips<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before starting our list, just know that the journey will surely have some hurdles. There will be times when your mind will push you to become that old eater again. These are the times when you\u2019ll have to show some will and some perseverance.&nbsp;<\/p>\n\n\n\n<p>The rest of the tips are here:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"681\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/12\/Portion-Control-for-Comfortable-Digestion-and-Weight-Loss-infographic-681x1024.png\" alt=\"Portion Control for Comfortable Digestion and Weight Loss infographic\" class=\"wp-image-5680\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/12\/Portion-Control-for-Comfortable-Digestion-and-Weight-Loss-infographic-681x1024.png 681w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/12\/Portion-Control-for-Comfortable-Digestion-and-Weight-Loss-infographic-199x300.png 199w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/12\/Portion-Control-for-Comfortable-Digestion-and-Weight-Loss-infographic-768x1155.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/12\/Portion-Control-for-Comfortable-Digestion-and-Weight-Loss-infographic-1021x1536.png 1021w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/12\/Portion-Control-for-Comfortable-Digestion-and-Weight-Loss-infographic-150x226.png 150w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/12\/Portion-Control-for-Comfortable-Digestion-and-Weight-Loss-infographic.png 1186w\" sizes=\"auto, (max-width: 681px) 100vw, 681px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Incorporate_50_veggies_in_your_meals\"><\/span>1. Incorporate 50% veggies in your meals<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>One of the many brilliant qualities of veggies is that they share their colours and make our lives more colourful and happy. Vegetables are good because they contain<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lots of fibre<\/li>\n\n\n\n<li>Complex carbs<\/li>\n\n\n\n<li>Vitamins and minerals<\/li>\n\n\n\n<li>And phytonutrients such as antioxidants<\/li>\n<\/ul>\n\n\n\n<p>So, the goal is to fill half of your plate with slightly cooked vegetables and salad. And know what? You might not even feel hungry after that. This is because vegetables contain less calories and more volume. This <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9497184\/\">leads<\/a> to weight loss in the long run.<\/p>\n\n\n\n<p>However, there is one thing that you must take care of \u2013 vegetables get digested quickly as compared to high-fat foods. As a result, your stomach might start making sounds after a couple of hours. You don\u2019t have to eat here. You\u2019ll see the solution in the upcoming strategies.<\/p>\n\n\n\n<p>So, add non-starchy veggies to your diet. Examples include \u2013&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Amaranth<\/li>\n\n\n\n<li>Cucumber<\/li>\n\n\n\n<li>Cauliflower&nbsp;<\/li>\n\n\n\n<li>Carrots&nbsp;<\/li>\n\n\n\n<li>Beans&nbsp;<\/li>\n\n\n\n<li>Broccoli&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/15-healthy-green-leafy-vegetables\/\">Green Leafy Vegetables(e.g., spinach, kale, arugula, lettuce<\/a>. Your desi saag like methi, gongura, bathua, ligru, kalmi, etc)<\/li>\n\n\n\n<li>Brussels sprouts&nbsp;<\/li>\n\n\n\n<li>Cabbage<\/li>\n\n\n\n<li><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/the-ultimate-guide-to-bell-pepper-shimla-mirch-health-benefits\/\"  data-wpil-monitor-id=\"713\">Bell peppers<\/a><\/li>\n\n\n\n<li>Zucchini<\/li>\n\n\n\n<li>Tomatoes<\/li>\n\n\n\n<li>Mushrooms<\/li>\n\n\n\n<li>Asparagus<\/li>\n\n\n\n<li>Celery<\/li>\n\n\n\n<li>Radishes<\/li>\n\n\n\n<li>Eggplant<\/li>\n\n\n\n<li>Onions<\/li>\n\n\n\n<li>Artichokes<\/li>\n\n\n\n<li>Bamboo shoots<\/li>\n\n\n\n<li>Sprouts (e.g., bean sprouts, alfalfa sprouts)<\/li>\n\n\n\n<li>Swiss chard<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Practice_protein_intake\"><\/span>2. Practice protein intake<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>There is one thing that is lacking in the Indian diet when it comes to wholesome eating for weight loss is\u2013 protein. Protein is vital as it helps us gain a good body shape and back weight loss with all its might. And you know the good thing about protein is it also makes one feel fuller and more satiated. This is a good addition to your portion-control diet. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\">3<\/a>][<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\">4<\/a>]<\/sup><\/p>\n\n\n\n<p>So, if you eat enough protein, you will not feel hungry, especially when you have half your plate filled with veggies.<\/p>\n\n\n\n<p>But how much protein should one take for weight loss?<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>The general protein recommendation is 0.8 grams per kilo of body weight.<\/em><sup>[<a href=\"https:\/\/www.health.harvard.edu\/blog\/how-much-protein-do-you-need-every-day-201506188096\">5<\/a>]<\/sup><\/p>\n<\/blockquote>\n\n\n\n<p>Note that this will surely increase according to your activity level. So, if you are into working, you\u2019ll have to take more protein.<\/p>\n\n\n\n<p>Some good <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-plant-based-sources-of-protein-vegetarian-protein-sources\/\" data-wplink-edit=\"true\">sources of protein<\/a> include:\u00a0<\/p>\n\n\n\n<p><strong>Non-vegetarian sources<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chicken&nbsp;<\/li>\n\n\n\n<li>Fish&nbsp;<\/li>\n\n\n\n<li>Eggs<\/li>\n<\/ul>\n\n\n\n<p><strong>Dairy sources&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Paneer&nbsp;<\/li>\n\n\n\n<li>Greek Yoghurt or curd&nbsp;<\/li>\n\n\n\n<li>Milk&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>Vegetarian sources&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beans&nbsp;<\/li>\n\n\n\n<li>Lentils&nbsp;<\/li>\n\n\n\n<li>Chickpeas<\/li>\n\n\n\n<li>Tofu<\/li>\n\n\n\n<li>Quinoa<\/li>\n\n\n\n<li>Nuts and Seed (Almonds, <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/all-about-the-popular-superfood-chia-seeds\/\">Chia Seeds<\/a>, Pumpkin seeds)<\/li>\n\n\n\n<li>Broccoli&nbsp;<\/li>\n\n\n\n<li>Spinach, etc<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Say_Hi_to_%E2%80%98Hara_Hachi_Bu\"><\/span>3. Say Hi to \u2018Hara Hachi Bu\u2019<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Where has this strange phrase come from suddenly? Hara Hachi Bu! Well, it is a Japanese concept about how one should eat mindfully. This Confucian teaching translates to \u201ceat until eight parts full\u201d in Japanese.<\/p>\n\n\n\n<p><strong>This means that you must eat until you feel 80% full<\/strong>. These teachings are followed in several Japanese hotspots such as Okinawa, where people live longest in the world, with many crossing the 100-year mark, that too consistently. These zones are called blue zones. Here, people practice a healthy lifestyle and stay in shape.<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6125071\/#:~:text=Hara%20hachi%20bu%E2%80%94the%20Okinawan,losing%20weight%20or%20gaining%20it.\">6<\/a>]<\/sup><\/p>\n\n\n\n<p>You can follow this mantra and see weight loss happening.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Say_Bye_to_Big_Cutleries\"><\/span>4. Say Bye to Big Cutleries<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Science says that we tend to fill 70% of our plates no matter how big or small. So, if you take bigger plates, you will anyhow bring in more food. And this has no relation to hunger.&nbsp;<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24341317\">7<\/a>]<\/sup><\/p>\n\n\n\n<p>The impact is so huge that even shifting from a 10-inch plate to an 8-inch plate reduces food consumption by 33%. You\u2019ll see this being practiced everywhere in Japanese blue zones.&nbsp;<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24341317\">8<\/a>]<\/sup><\/p>\n\n\n\n<p>So, what to do? Buy small bowls, spoons, plates, glasses, etc. Just shrink down everything and it will shrink down your portion of food and weight.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Add_the_healthy_spices_to_your_food\"><\/span>5. Add the healthy spices to your food<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Wondering what role spices have in portion control and weight management? Science says that it has. A study found that adding hot peppers to your food reduces your appetite and calorie intake by quite some margin. The difference was a whopping 190 calories in a single meal. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10743483\">9<\/a>]<\/sup><\/p>\n\n\n\n<p>If your tongue denies pepper, go for ginger. It has the same impact as well.&nbsp;<\/p>\n\n\n\n<p>Apart from bringing down your appetite, these two spices also enhance your metabolism. As a result, our bodies burn more calories than they\u2019d have if we never tasted pepper.&nbsp;<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5426284\/\">10<\/a>]<\/sup><\/p>\n\n\n\n<p>Ginger and fenugreek also make one feel less hungry. You may sip a cup or two of ginger or fenugreek tea to curb your hunger. So, add these to your portion control diet as well.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Serve_some_soluble_fibre_to_yourself\"><\/span>6. Serve some soluble fibre to yourself<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Fibre, be it soluble or insoluble, is a must-have part of any portion-control diet. Both these fibre types serve their role in making any diet nutritious. However, when it comes to hunger, soluble fibre is the key.<\/p>\n\n\n\n<p>Soluble fibre, when mixed with water, forms a gel-like sticky substance. You might have noticed this in oats as well. When this happens inside the stomach, the food becomes bulky and moves slowly through the intestines. This keeps us full for hours, and we stop munching every now and then.<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26724486\">11<\/a>]<\/sup><\/p>\n\n\n\n<p>Here are some foods rich in soluble fibre to add to your portion of food:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oats<\/li>\n\n\n\n<li><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/flax-seeds-benefits-uses-side-effects\/\">Flax seeds<\/a>, chia seeds, etc.<\/li>\n\n\n\n<li>Avocados<\/li>\n\n\n\n<li>Broccoli&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/surprising-health-benefits-of-eating-sweet-potato-uses-and-nutrition\/\">Sweet potatoes<\/a><\/li>\n\n\n\n<li>Kidney beans<\/li>\n\n\n\n<li>Carrots<\/li>\n\n\n\n<li>Barley<\/li>\n<\/ul>\n\n\n\n<p>These are just a few examples.&nbsp;<\/p>\n\n\n\n<p>Also, chia seeds can actually bring down the levels of hunger hormones called ghrelin. This same stands true for flax seeds as well. You may simply add these seeds to your smoothies, shakes, salads, oats, etc.<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28089080\">12<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Practice_mindfulness\"><\/span>7. Practice mindfulness<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Most of us like watching our favourite shows and movies while eating food. It might seem like a wonderfully entertaining and time-saving thing, but it is both unhealthy and obesity-inducing.&nbsp;<\/p>\n\n\n\n<p>Eating mindfully makes you more conscious of what you eat, your hunger levels, and your hunger signals. Eating while watching shifts your focus to the movie. This always makes you skip your brain&#8217;s signal that you are full.&nbsp;<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23446890\">13<\/a>]<\/sup><\/p>\n\n\n\n<p>Also, your body acts according to your thoughts. This is why we salivate as soon as we think of an apple. So, when you watch a movie while eating, your brain thinks of the movie instead of the food. You do not salivate. Our saliva contains enzymes that help us digest food and absorb nutrients. Fewer enzymes mean less digestion and more weight. Be present. It will help you lower your weight. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556586\/#:~:text=Eating%20mindfully%20is%20a%20practice,eating%20is%20not%20weight%20loss.\">14<\/a>]<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Eat_in_order\"><\/span>8. Eat in order<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The best advice here is to start with some soup or salad. Have these in your starting portion of food. This will give some volume to your stomach, taste to your tongue, and halt your cravings. It\u2019s so impactful that your calorie intake might come down by around 20%. <sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2128765\/\">15<\/a>]<\/sup><\/p>\n\n\n\n<p>This magic can be attributed to a few things:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>High water content<\/li>\n\n\n\n<li>High fibre content<\/li>\n\n\n\n<li>And low-calorie count<\/li>\n<\/ul>\n\n\n\n<p>Just note:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>That your salad isn\u2019t dressed up with high fat.<\/li>\n\n\n\n<li>Use <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-olive-oil-nutrition-benefits-taste-health-beauty-uses-and-more-2\/\">olive oil<\/a>, lemon, pepper, fresh citrus fruits, tahini, cashew paste, honey, etc as dressing for your salad instead of store-bought dressing.<\/li>\n\n\n\n<li>The soup should be free from preservatives, sauces and artificial compounds. Instead, add coriander leaves for a pinch of freshness and flavour.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Hydrate\"><\/span>9. Hydrate&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Most people recommend avoiding water during the meal. We also recommend the same. However, gulp a glass of water half an hour before your meal. This will give you a sense of fullness and you\u2019ll likely eat less.&nbsp;<\/p>\n\n\n\n<p>One such study found that people ate 13% fewer calories when they drank 2 cups of it before their meal.&nbsp;<sup>[<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18589036\">16<\/a>]<\/sup><\/p>\n\n\n\n<p>Also, keep yourself <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/the-importance-of-hydration-for-optimal-digestion\/\">hydrated<\/a> throughout the day. It helps your body function well and thus prepares the right ground for weight loss.&nbsp;<\/p>\n\n\n\n<p>Avoid juices or other soft drinks as they contain sugar and calories. This will work opposite to your needs. So, embrace water and make it befriend your portion plate.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Practice_portion_past_your_plate\"><\/span>10. Practice portion past your plate<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Portion control for weight loss goes beyond the plate, too. Alright, you\u2019ve taken care of your plate. But you do not stay around your plate all the time. Sometimes, you might be at a party and botch it all.<\/p>\n\n\n\n<p>Apart from your plate, you also have to show control over your drinks and snacks. They don\u2019t fill your tummy and yet load you with calories. Avoid them at any cost. Instead, if you want, go for sugar-free drinks.<\/p>\n\n\n\n<p>Observe each small eating habit throughout the day and make changes where required.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_20_min_rule\"><\/span>11. 20 min rule<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The &#8220;20-minute rule&#8221; for eating is often suggested to promote mindful and conscious eating habits. The idea behind this is to slow down the pace of your meals and take at least 20 minutes to finish your food. This allows your body and brain to communicate effectively about your satiety or fullness, and you can practice portion control effectively.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It takes time for your body to send signals to your brain that you are full. By eating slowly and giving yourself at least 20 minutes to consume a meal, you are more likely to recognize these signals and avoid overeating.<\/li>\n\n\n\n<li>Eating slowly allows you to savour and enjoy the flavours and textures of your food. This enhances the overall dining experience and satisfaction from your meal.<\/li>\n\n\n\n<li>Chewing your food thoroughly aids in the digestion process. It helps break down food into smaller, more digestible particles, making it easier for your body to absorb nutrients.<\/li>\n\n\n\n<li>The 20-minute rule encourages mindful eating practices. Being present and focused on your meal can prevent mindless or emotional eating, promoting a healthier relationship with food.<\/li>\n<\/ul>\n\n\n\n<p>To incorporate the 20-minute rule into your eating habits:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Chew Thoroughly: <\/strong>Take the time to chew each bite thoroughly before swallowing.<\/li>\n\n\n\n<li><strong>Put Down Utensils: <\/strong>Pause between bites and put down your utensils. This can prevent you from rushing through your meal.<\/li>\n\n\n\n<li><strong>Sip Water: <\/strong>Take sips of water between bites. This can also help create a sense of fullness.<\/li>\n\n\n\n<li><strong>Avoid distractions<\/strong>: Avoid watching TV or listening or reading while eating. Try not to have conversation during your meal time to fully focus on your eating<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span>The Bottom Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Weight loss is a challenging thing. But it&#8217;s not even that tough when you have the right knowledge. And in this journey, portion control works wonderfully. Portion control for weight loss is all about taking control of not just what is on your plate but also the size of your plate.&nbsp;<\/p>\n\n\n\n<p>The journey starts with shrinking down the size of your plates. Once done, understand the delicate balance of nutrients and mindfulness. This unlocks the secret to a healthier and happier life. Incorporate abundant veggies, embrace protein, and adopt the wisdom of &#8216;Hara Hachi Bu&#8217; from the Japanese tradition. These are all the potential rungs.&nbsp;<\/p>\n\n\n\n<p>Apart from this, embrace pepper and ginger. This can help. And don\u2019t forget the soluble fibre. It\u2019s an important part of portion control diet. Eat mindfully and in the right order.<\/p>\n\n\n\n<p>But portion control also transcends the plate \u2014 it impacts drinks and snacks. Ensure that the glasses you gulp down are not loaded with calories and unhealthy substances.<\/p>\n\n\n\n<p>The key lies in will and wisdom. Embrace the power of portions for a life well-nourished and beautifully balanced.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQs\"><\/span>FAQs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1702810835989\"><strong class=\"schema-faq-question\">Can I lose weight with portion control?<\/strong> <p class=\"schema-faq-answer\">Yes, portion control is a highly effective strategy for weight loss. By managing the amount of food you consume, you can create a calorie deficit essential for shedding excess weight.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1702810854586\"><strong class=\"schema-faq-question\">What is the best portion size for weight loss?<\/strong> <p class=\"schema-faq-answer\">The best portion size for weight loss varies based on age, activity level, and metabolism. Focusing on balanced portions that include a mix of vegetables, protein, and whole grains is generally recommended. Generally, you should fill half the plate with slightly cooked vegetables and salad, a quarter of the plate with lean protein like chicken, fish, eggs, paneer, tofu, dal, etc and the remaining quarter with complex carbohydrates like whole grains.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1702810876033\"><strong class=\"schema-faq-question\">What is the correct portion size?<\/strong> <p class=\"schema-faq-answer\">The correct portion size depends on the type of food and individual nutritional needs. Visual cues, such as the clenched fist for portions of rice, pasta, vegetables and fruits, etc., can help you estimate appropriate portion sizes for different food groups.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1702810893608\"><strong class=\"schema-faq-question\">Do portion control plates work for weight loss?<\/strong> <p class=\"schema-faq-answer\">Portion control plates can be helpful tools for weight loss. These plates often have designated sections for different food groups, guiding you to create well-balanced meals and control portion sizes effectively.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1702810910157\"><strong class=\"schema-faq-question\">What foods burn fat?<\/strong> <p class=\"schema-faq-answer\">While no specific food magically burns fat, some foods can support weight loss by boosting metabolism or promoting a feeling of fullness. Examples include lean proteins, whole grains, fruits, vegetables, and foods rich in fibre.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1702810927192\"><strong class=\"schema-faq-question\">Are smaller portions better for digestion?<\/strong> <p class=\"schema-faq-answer\">Yes, smaller portions are often better for digestion. Consuming smaller, well-balanced meals allows your digestive system to work efficiently, reducing the risk of discomfort, bloating, and indigestion.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1702810946442\"><strong class=\"schema-faq-question\">How much rice is a normal portion?<\/strong> <p class=\"schema-faq-answer\">The recommended portion of rice varies, but a standard serving is about 1\/2 to 1 cup of cooked rice. It&#8217;s essential to consider individual dietary needs and balance rice with other food groups for a well-rounded meal.<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Struggling to maintain your healthy weight? Make portion control a lifestyle \u2212 try our easy tips for comfortable digestion and weight loss!<\/p>\n","protected":false},"author":4,"featured_media":5681,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4,42],"tags":[],"ppma_author":[46,103],"class_list":["post-5675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietary-tips","category-healthy-eating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Portion Control for Comfortable Digestion and Weight Loss - Happytummy<\/title>\n<meta name=\"description\" content=\"Struggling to maintain your healthy weight? 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