Top 10 Portion Control Tips
Portion control is to weight loss what location is to real estate: Nearly everything!
These ten practical and sustainable ways to take charge of your portions will help you see more consistent progress with reaching your happy weight —without feeling deprived. These tips can be especially helpful for midlife weight loss when metabolism and hunger cues often shift.
1. Start with a “Produce First” Plate
Fill ½ your plate with vegetables before adding anything else.
Veggies add volume, fiber, and nutrients for fewer calories—helping you feel satisfied without overeating.
2. Use Smaller Plates & Bowls
Studies show we naturally eat less from a 9-inch plate vs. a 12-inch plate.
The mind sees a full plate and feels content, even with fewer calories.
3. Pre-Portion Your Snacks
Instead of eating from the bag or container, portion nuts, popcorn, or cheese into small bowls or snack bags.
This minimizes habitual mindless eating while watching TV or working.
4. Serve from the Kitchen, Not the Table
Keep serving dishes off the dining table so second helpings require more effort.
This simple barrier reduces impulsive extra helpings.
5. Make Protein your Anchor
Include lean protein (eggs, fish, poultry, tofu, beans) in every meal.
Protein helps maintain muscle mass and keeps you fuller longer, reducing the urge for bigger portions.
6. Eat Mindfully & Slowly
It takes 15–20 minutes for fullness signals to reach your brain.
Put down your fork between bites, chew thoroughly, and engage in conversation.
Minimize distractions (phone, TV, books, etc.)
7. Use the Hand Guide to Portions
Palm = protein portion
Fist = veggie portion
Cupped hand = carbs portion
Thumb = healthy fat portion
This easy method is totally portable and adapts to your body size naturally. No tedious weighing or measuring of food to gauge portions.
8. Start with Water
Drink a glass of water before meals—mild dehydration can mimic hunger.
You’ll be more in tune with true appetite levels.
9. Practice the 80% Rule
Inspired by the Japanese concept hara hachi bu—stop eating when you feel about 80% full.
Your body will catch up to feeling completely satisfied within a few minutes.
10. Be Strategic with High-Calorie/Low Nutrient Food
Enjoy calorie-dense foods (cheese, dressing, nuts, avocado) in measured amounts rather than unlimited portions.
A little goes a long way in flavor and satisfaction.
My ‘3-bite’ way method is a super powerful tool my clients swear by that helps them feel satisfied with less (and never deprived.) DM me to learn more.
Love these tips and want to put them into action? Get a printable infograph reminder of these 10 principles; You can download it HERE.
To your good health and joy,
Health Coach Gayle Rose
Certified Whole Health Coach
Certified Behavior Change Specialist
Certified Personal Fitness Trainer
720-793-0413
P.S. I provide positive accountability, encouragement and support to women and couples in mid-life for lasting daily habit change and healthy weight loss. No matter where you are, distance is never a barrier to partnering for a adopting a healthier lifestyle. Arrange a no-pressure discovery chat with me HERE.
