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
| Hand measure | 1 serving of |
|---|---|
| 1 fist | Carbs (rice, pasta) |
| 1 palm | Protein (meat, fish) |
| 1 cupped handful | Vegetables |
| 1 thumb | Fat (butter, oil) |
| 2 fingers | 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
💡
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.”