Why Portion Control Matters
Even without changing what you eat, adjusting how much you eat cuts calories. Research shows simply using a smaller plate leads people to eat 22% fewer calories on average.
The Hand Portion Guide
- •1 fist = 1 serving of carbs (rice, pasta)
- •1 palm = 1 serving of protein (meat, fish)
- •1 cupped handful = 1 serving of vegetables
- •1 thumb = 1 serving of fat (butter, oil)
- •2 fingers = 1 serving of cheese
Practical Tips to Eat Less
- •Use smaller plates: the same amount looks bigger
- •Eat slowly for 20 minutes: gives fullness signals time to reach the brain
- •Water first: 500ml before meals builds fullness
- •Vegetables first: filling + nutritious + low calorie
- •Practice leaving food: stop when full
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When eating out, set aside half from the start or ask for a to-go box.
“It's not about eating less — it's about eating just enough.”
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