This is not something you will pick up on right away

You will over or undereat many times trying to figure this out

There is nothing wrong with wanting to work on your portion control. Speaking from experience you are going to screw this up more times than you will like. That is ok. You just need to move on to the next meal/snack and try to portion that out correctly.

1) Listen to your body's hunger and fullness cues

Learning to listen to your body is something that takes people a long time to fully grasp. You will notice after meals when you have eaten too much or eaten too little. Take note of that and next meal try to stop slightly earlier when you eat. Be sure to take a mental note of what foods you eat and how they make you feel. You might feel more full eating a big pasta dish vs eating a steak

2) Use smaller plates and bowls to visually trick your brain

Using smaller plates/bowls/utensils is a fun trick I started doing to slow down my eating. By using smaller plates and bowls, you cant put as much food on your plate. If you are someone who always eats bigger portions than you feel you need, this is a wonderful way to work on that. It makes you take a second to assess where you currently are with your hunger levels.. You can ask yourself if you want/need more food, how full are you truly, and how much would you need if you went for more food. Using smaller spoons and forks causes you to need more bites of your food. Instead of eating your meal in 10 bites you now will eat in 16. Im just making these numbers up but those extra bites take time and that time lets you assess how you feel.

3) Put your food away right after you are done eating

Putting food away right after you finish eating is another trick I learned to help me stop eating when I'm not hungry. I always pick at foods whenever they are out. If you are like me, it’s really easy to walk back up to your cooked food and eat a few more spoonfuls of food. If you have the food packed up it makes you really have to do the extra work to get this food out.

There are many more ways to work on portion control but these are my 3 favorite.

PS: It’s that time of the month when I open up taking on new clients. Reply back to this email and let me know if you are interested in working together to help you make nutrition simple. Once you reply I’ll ask you a few questions and we can get started that day! Or sign up right here

The email list always gets first dibs before the general public :)

Dont forget to call your mom

-Mike