{"id":92174,"date":"2013-10-11T08:00:11","date_gmt":"2013-10-11T13:00:11","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=92174"},"modified":"2013-10-10T12:04:51","modified_gmt":"2013-10-10T17:04:51","slug":"be-a-portion-control-pro-5-ways-to-divide-while-conquering-your-meals","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/10\/be-a-portion-control-pro-5-ways-to-divide-while-conquering-your-meals\/","title":{"rendered":"Be a Portion Control Pro! 5 Ways to Divide While Conquering Your Meals"},"content":{"rendered":"

By Janis Jibrin, M.S. RD, Lead Nutritionist for TheBestLife.com<\/a><\/em><\/p>\n

Having trouble getting your portions under control? Here are five tactics to help you rein them in.<\/p>\n

\"portion\"<\/a><\/p>\n

Get enough sleep<\/strong>. When you\u2019re sleep-deprived<\/a><\/strong>, you\u2019re likely to feel hungrier because your body produces more appetite-spiking hormones<\/a> <\/strong>and fewer \u201cI\u2019m full\u201d signals. For instance, a German study found that after just four nights of sleeping seven, six, six and finally just four hours, women took in 20 percent more calories than they did after getting eight hours of sleep. For most people, seven to eight hours is ideal.<\/p>\n

Don\u2019t wait too long between meals<\/strong>. You know what happens when you do\u2014you become ravenous and devour everything in sight! Make sure to carry a nut and seed bar or another 150- to 200-calorie snack for when you\u2019re stuck in a meeting, on a plane, or in another situation where having a meal isn\u2019t an option.<\/p>\n

Keep a food log for at least a week<\/strong>. It\u2019s such a powerful tool\u2014studies consistently show that people who keep a log lose more weight<\/a><\/strong>. That\u2019s because they keep you accountable; seeing every bite written down in black and white quickly snaps you out of denial. Plus, you may discover triggers and patterns. As in: \u201cOh, I really overeat at the end of extra-stressful days.\u201d Or, \u201cI\u2019m hungry an hour after eating skim milk and cereal breakfast\u2014maybe I need to add some nuts or other fat.\u201d<\/p>\n

Members of TheBestLife.com have access to a food log that also tallies up daily calories, fiber, and other nutrients. If you\u2019re not a member, look for other sites or phone apps that do the trick<\/a><\/strong>, or just get out a pen and paper.<\/p>\n

Think before you eat<\/strong>. Before that first bite or sip, or even better, before you even step across the kitchen threshold, enter a bakery or any other tempting place, ask yourself, \u201cDo I really need this?\u201d. If not, remind yourself that you can enjoy it later, when you\u2019re actually hungry or can afford the calories.<\/p>\n

Plan your splurges<\/a><\/strong>. Candy, cookies, chips and other treats can be part of your weight loss diet\u2014but not if you eat the whole bag or box! If your basic diet is healthy and moderate in calories, you should be able to swing a 150-calorie splurge daily. For instance, if you know you\u2019re going to a party, plan to have one drink that night (and no other splurges that day). Or, skip a day or two to save up for higher calorie treats. So if you just love the cookies your aunt makes, skip a treat the day before so you can happily munch on two or three of them.<\/p>\n

Also Read:<\/strong><\/p>\n

5 Donut Recipes Under 200 Calories<\/a><\/strong><\/p>\n

The Best Diet Tips You’ve Never Heard<\/a><\/strong><\/p>\n

7 Snacks That are Actually Good for You<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

By Janis Jibrin, M.S. RD, Lead Nutritionist for TheBestLife.com Having trouble getting your portions under control? Here are five tactics to help you rein them in. Get enough sleep. When you\u2019re sleep-deprived, you\u2019re likely to feel hungrier because your body … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":60,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3695],"tags":[533,776,23,84,708,688],"class_list":["post-92174","post","type-post","status-publish","format-standard","hentry","category-diet-and-nutrition","tag-bob-greene","tag-food-journal","tag-guest-blog","tag-healthy-snacks","tag-portion-control","tag-sleep"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/92174","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/60"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=92174"}],"version-history":[{"count":3,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/92174\/revisions"}],"predecessor-version":[{"id":92177,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/92174\/revisions\/92177"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=92174"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=92174"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=92174"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}