Embarking on a path to lose weight can lead to misguided thinking about food restrictions.
Losing weight doesn’t have to mean going hungry for long stretches or eating foods you dislike. Instead, experts say practicing portion control can help you both manage your weight and feel satisfied. Not to mention that portion control will look different for different people, and levels of physical activity influence dietary needs, too.
Here’s what you need to know.
What is portion control?
Portion control is the practice of being more mindful of how much food you eat at one time. Experts say the goal isn’t “restriction,” but rather determining what amount of food will leave you satisfied while supporting your health goals.
This “practical and sustainable habit” can especially benefit
people who struggle with controlling their weight, said Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim" and an adjunct professor of nutrition at New York University.
“Being mindful of portions can help prevent overeating and support weight management without requiring you to eliminate favorite foods,” said Young. “Larger portions tend to increase intake, often without awareness, so moderating portions can naturally help regulate calorie consumption.”
How can portion control help me lose weight?
Being more mindful of how much you’re eating can contribute to achieving a calorie deficit, which is a prerequisite to losing weight. Still, Young stressed portion control is only part of the equation.
“Long-term success depends on overall diet quality and lifestyle habits,” she said. “Protein- and fiber-rich foods help with fullness, making appropriate portions easier to maintain. Physical activity, sleep and consistency also play key roles.”
She recommended building meals around high-fiber and high-protein foods, including vegetables, fruit, lean protein, legumes, whole grains and healthy fats, as well as eating slowly and pausing midway through a meal to check in with your hunger. Boxing half of a meal at a restaurant to bring home, sharing meals and eating snacks out of bowls instead of directly from the package can also help.
What is the 3-3-3 rule for losing weight?
A social media trend, the 3-3-3 rule generally breaks weight loss into three pillars: three balanced meals a day, three bottles of water by 3 p.m., and three hours of physical activity a week.
Young noted the trend should best be thought of as a simple habit-building checklist rather than any framework backed by research. Instead of being a substitute for personalized nutrition advice, if you have specific health goals or conditions, the trend is useful for structure, she said.
If you or someone you know is struggling with body image or eating concerns, theNational Alliance for Eating Disorders Helpline is available at 1-866-662-1235. For 24/7 crisis situations, text "ALLIANCE " to 741-741.
This article originally appeared on USA TODAY: The secret to losing weight with portion control
