Are you ready to learn about one little lifestyle tweak with the potential to rock your weight loss world? No crazy supplements. No fad diets. No fairy godmothers. This is just one tiny change to help you lose 10 pounds in 30 days.
Losing weight can seem like an overwhelming task, especially if your goal is a big-time slim down. And although weight loss can take time if you have a lot to lose, you can still tweak your lifestyle a little bit to get big results. The key?
Numerous studies have linked over-sized meals to the obesity epidemic in America . From bigger plates on our tables to larger servings at restaurants, it’s easy for a busy woman to overeat without even realizing it. But today can be the day all that changes for you. Use these no-nonsense, easy-to-remember tips to help you maintain portion control and lose 10 pounds in 30 days—a difference you’ll see and feel.
How to use Portion Control to your advantage:
Always eat from a smaller plate.
Research supports the idea that eating from smaller plates or bowls helps control how much we consume. In one study, people who ate from salad plates lost 5% more body weight than those eating from regular dinner-sized plates . Using small plates can help you lose weight, but if you want to get more precise about portions, check out What is a Portion Size?
Keep your food low profile.
In general, food shouldn’t be piled more than two inches high on the plate. Don’t stress about breaking out a ruler though! Measure the first and second joint of your index finger. Depending on your hand size, one of those joints is likely about one inch in length. Once you determine which joint is about that size, you can use it to easily measure the height of food on your plate. For tasty weight loss recipes to help you lose 10 pounds in 30 days, check out 5-Day Menu Plan with Perfect Portions.
Divide each plate in half when it’s serving time.
Serve each meal by filling one-half of the plate with fruits and vegetables. Then fill the other half with equal parts of protein and starches. Getting those fruits and veggies on the plate first gives them priority and reduces the chance you’ll load up on higher-calorie foods. The popular 7-Day Portion Control Menu will give you delish ideas for filling that plate.
Ditch the seconds.
Portion control won’t be an effective weight loss technique if you’re going back for seconds or thirds. Stick to one serving to keep portions under control. If you’re prone to going back for another helping, avoid leaving serving dishes sit on the dining room table during the meal—this can help you resist the urge to pick. Also stock your meal plan with hearty dishes that help you avoid the craving for seconds. Crockpot Hearty Vegetable and Bean Soup and Protein Quinoa and Bean Burrito Wrap will fill you up the right way.
Portion out those snacks.
Although healthy snacks are a must-have part of weight loss, they can sink your better-body goals if you’re eating too much. At snack time, measure out one portion of the snack into a bowl, and then place the rest of the bag, box, or container away so you can keep those portions in check. Grab healthy snack ideas in 15 Low-Calorie Snacks That’ll Change Your Life and 21 Clean Eating, Pre-Portioned Snacks.