portion-control1. Use smaller Dinnerware – smaller dishes or glasses can lower the amount you consume

2. Use your plate as a Portion Guide – divide your plate into sections based on different food groups

3. Use your hands as a Serving Guide – different food groups correspond to various shapes and parts of your hand

4. Ask for a half-portion when eating out – Restaurant portions tend to be at least twice the size of a regular portion

5. Start all meals with a glass of water – Drinking a glass of water up to 30 minutes before a meal can result in reduced food intake and greater feelings of fullness

6. Eat slowly – Sit down to meals with no other distractions and eat slowly

7. Don’t eat straight from the container – try re-portioning snacks into individual portions, and serving family meals from plates

8. Be aware of suitable serving size – Usually measuring equipment can help increase awareness of portion sizes and correctly assess how much food is normally eaten

9. Use a food diary – this will increase your awareness of what you consume and motivate you to make healthier choices and reduce chances of overeating

To reduce your risk of overeating: Measure your food, use smaller dishes, drink water prior to meals and eat slowly. Portion control is a quick fix that improves your quality of life and may prevent binging.

This post is a small sample of the information covered each week in the StayConnected™ Mini-CE Coaching Calls. All coaching calls are recorded and StayConnected™ members have access to the entire archive through their StayConnected™ dashboard. It’s just one of the many benefits of staying connected to HLS.