World Health Day is celebrated on April 7 to mark the founding of the World Health Organisation. The day also emphasises creating awareness about specific health issues and concerns that are prevalent in the modern world. On this day, we look into the role portion control plays in building a healthy and fit lifestyle.
‘Fit bodies are made in the kitchen’ – This fitness saying holds true for logical reasons. Weight loss and weight management do not merely entail spending hours and hours in the gym. Instead, what you eat throughout the day plays a bigger role in weight loss (and even weight gain). Apart from ‘the what’, the bigger issue of concern, when it comes to weight loss, is ‘how much’.
In a world where we are inundated with countless tempting foods presented in super-size servings, portion control does take a back seat from time to time. It only comes up when your fitness goals include shedding a few kilos.
It’s certainly true that portion control is one of the important steps in a strategic weight loss plan. To know more about its importance in weight loss and weight management, we look into all the ways portion control can help you stay aligned with your sustainable weight management goals. But first, what is portion control?
What is portion control?
• When we talk about diet and fitness, the term portion control means more than eating less.
• It does not indirectly signify that you have to starve in order to lose weight.
• A portion is the amount of food you eat all at once.
• Portion control refers to eating only what the body needs in order to function in a healthy manner.
• Portion control also covers opting for ‘right foods’.
• The age-old tropes of crash dieting and salad diets are no longer viewed as sustainable methods of weight loss and weight management.
• Portion control means consuming balanced meals to maximise the intake of essential nutrients and minimise unhealthy foods.
7 Ways portion control helps with weight loss and weight management
1. Portion control helps prevent overeating
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• According to a study published in the International Journal of Obesity, providing people with large quantities of foods and beverages will lead to overeating, causing excessive calorie intake.
• Weight gain occurs when the amount of calories you consume exceeds the amount of calories you burn in a day.
• So, even if you exercise regularly but continue to overeat, you won’t be able to achieve desired weight loss results.
• When you practise portion control, you become mindful about how much you eat.
• This mindset helps prevent overeating every time you sit down for a meal.
• Building the habit of portion control could help you achieve sustainable weight loss results effectively.
2. Portion control helps stay in calorie deficit
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• Calorie deficit is the name of the game when it comes to weight loss.
• When you burn more calories than you consume, you lose weight.
• You can burn calories by staying physically active and reduce calorie intake by practising mindful portion control.
• To stay in a calorie deficit and achieve long-term sustainable results, you must swap unhealthy foods with nutritious choices to bridge the nutrient absorption gap.
• Instead of reducing quantities of all foods, focus on only consuming low-calorie, nutrient-dense foods.
3. Portion control helps you stay focused on the ‘right foods’
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• Portion control advocates consumption of nutritious whole foods instead of processed junk foods.
• To gain all-round fitness for a long period, change the mindset that you need to eat less.
• To lose weight, you need to control portions of refined carbohydrates, added sugars, fried foods, etc.
• Swap these unhealthy foods with choices that are high in healthy fats, dietary fibre, protein, minerals, vitamins and other essential nutrients.
• You can make small changes in your everyday meals to build the habit of portion control.
• You can limit the intake of refined carbs and sugars in your main meals and opt for healthier choices like nuts and seeds, trail mixes, boiled eggs, etc for snack times.
• You can also opt for nutritious oats-based snacks like oatmeal and peanut butter balls or bars.
• You can also make smoothies with oats and peanut butter for breakfasts.
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4. Portion control helps in stabilising blood sugar levels
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• Portion control is a vital practice to manage blood sugar levels in the body.
• When you eat more than your body needs, your blood sugar levels spike, creating unnatural imbalances.
• Over time, such eating habits result in obesity, insulin resistance and even diabetes.
• It does not imply that you should starve yourself or skip meals.
• These practices cause your sugar levels to dip and could end up making you feel dizzy.
• This phenomenon is called hypoglycemia.
• The best way to eat without disrupting blood sugar levels is to eat smaller meals with controlled portions at short intervals.
• It will also help in keeping your metabolism up and running.
5. Portion control aids digestion
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• You may have noticed that when you overeat, you end up feeling bloated, stuffed and cramped.
• This is where portion control comes into play.
• Overeating on a regular basis can wreak havoc on your digestive function.
• This could indirectly affect your day-to-day life negatively.
• For example, digestion issues could hamper your productivity and focus while you are at work or in the middle of other important commitments.
• Portion control helps prevent gastrointestinal discomforts.
• It helps prevent bloating and gas, helping your digestion function more effectively.
6. Portion control helps reduce unnecessary cravings
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• Portion control not only helps you in making healthier choices, but also reduces unnecessary cravings that could harm your weight loss goals.
• When you follow portion control, you eat mindfully.
• And when you eat mindfully, you swap unhealthy foods with healthier ones.
• You also consume your meals at appropriate times.
• The best way to reduce unhealthy cravings is to consume nutritious whole foods that will keep you satiated for longer hours.
7. Portion control helps develop a healthy outlook on food and nutrition
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• Portion control helps you develop a healthier relationship with food.
• If you are someone who has struggled with eating right for a long time, portion control could help you shift your perspective and make you look at food as a source of sustenance rather than your enemy.
• From eating right to understanding the importance of essential nutrients, portion control could help you forge a fitness mindset that can help you stay fit in the long-term.
Social and lead images credits: Instagram/janhvikapoor and Instagram/kiaraaliaadvani
