Mastering Portion Control: Tips for Measuring Food
Read more blogs
Mastering Portion Control: Tips for Measuring Food
Published on: 15th Feb,2023
Last Updated on: 17th May,2024

One of the biggest reasons for obesity and weight gain is overeating. You’d be surprised how many people are overweight solely due to their inability to control their food portions. This is even more prevalent in current times because we have a lot of distractions at our disposal while we eat. Millions of us consume our meals plonked in front of the TV while we watch our favourite shows. This sort of distracted eating pattern can prevent us from understanding how much food we are putting in our bodies until it leads to excessive weight gain.

In this blog, we’ll help you with some great tips to control your meal portions so that you can be consistent with the amount of nutrition your body is getting and kickstart your weight-loss journey.

How to Measure Food Portions

  1. Use Smaller Plates

This may seem like a bit of a reach, but it works. The perception of a small portion on a large plate tricks your brain into thinking that you’re eating less. So, if you use a smaller plate for your smaller serving, everything will seem proportionate, and you’ll not feel like you’ve had less food. Give it a try.

  1. Measure Your Serving Size

This tip is a no-brainer, since what better way to control your portions than to literally measure them? A food scale works great, but you can also use measuring cups instead. If you just want to use whatever’s in your kitchen, take a mug or teacup as your food measuring tool and use the same tool every meal to measure your food portion sizes.

  1. Have a Glass of Water Before Meals

Having a glass of water 30 minutes before a meal has been known to help portion control. Drinking water will fill your stomach, making you feel less hungry. This can adequately stop you from eating more than required.

  1. Use Visual Cues to Measure Portions

If you’re on a portion control diet but are wary of using special measuring spoons, you can simply compare your serving size with your own hands or other objects. For example, a portion of rice can be compared to the size of your fist, or a deck of cards.

  1. Delay Second Helpings by 20 minutes

Remember when you had that second helping of your favourite dish, but later felt overstuffed and literally unable to move? I think we’ve all been there. This happens because it takes a while for our body to register how much we’ve eaten. If you just had your meal and feel unsatiated, delay that second helping by about 20 minutes. Chances are high that you won’t feel hungry anymore and won’t need that second helping after all.

  1. Avoid Doubling Your Carbs

Pasta and garlic bread, a deliciously lovely combo if there ever was one. What we don’t realise, though, is that both of those dishes are carbs. We have this habit of having extra carbs even if we have a high-carb or starchy dish on the plate. All those extra carbs are stored as fats in the body, leading to weight gain. To stop doubling up on carbs, avoid chapati if you’re having rice, say no to the bread if you’re having pasta, and skip the starchy fries if you’re having a burger.

What Should Be Your Portion Size?

We just told you how you can measure and be consistent with your food portions. But what must your portion size be, based on your weight, metabolism, and fitness goals? It can be tricky to manage portion control for weight loss, building muscle, increasing stamina, etc.

A professional nutritionist or dietician is the best person to help you in this regard. With the comprehensive FITPASS app, a team of experienced dieticians is at your fingertips. Enrol for FITFEAST and get yourself a dedicated nutritionist who can guide you with a balanced diet and appropriate portion sizes, so that you can take the first steps toward your weight loss goal.

Written By
FITPASS Editorial Team
FITPASS Editorial Team
Digital Marketing
The writers, storytellers and day-dreamers - making sure that they pen down their thoughts in the best possible manner. With an expertise in writing for Health & Lifestyle, they used the platform to share their knowledge to the readers.
Related Articles
Key Habits To Maintain Your Weight Loss
Maintaining the perfect weight, once achieved can be as difficult as losing it. Read this blog and learn the 7 tips of wisdom which can help you maintain your weight loss and achieve your desired fitness goals.
The Impact Of Stress On Hormones And Weight Loss
Stress activates fight-or-flight response in our body by raising the cortisol levels; a type of hormone. The high cortisol levels divert energy from the digestive and reproductive system, increases the heart rate and breathing rate, and uses extra fuel from glycogen storage. Prolonged stress means our body is always in fight-or-flight response i.e. threatened.
Eat Mangoes For Weight Loss!
Eat Mangoes for weight loss. Mango is one fruit people love to eat and fear the most due to many health myths that are spread around with it. What if we tell you that you can eat mangoes and still shed a few pounds? Chase your weight-loss target while relishing mangoes this summer.
9 Most Disturbing Truths Of The Ketogenic Weight Loss Diet
Following any Weight Loss Diet can let you gain more weight with lacking essential nutrients behind. When dedicated to losing belly fat, make sure that you have personalized guidance of fitness experts. Sweat out at Gym Near You and follow Ketogenic Weight Loss Diet suitable for your body.
Top Benefits Of Plank Exercise And Correct Postures For Weight Loss
Power up your midsection with the calorie-blasting Plank workouts. Including Plank workouts will add explosiveness . Let's check all about Plank workouts!
How Tanmay Bhat Lost 110 Kgs: Tanmay’s Weight Loss Diet & Workout
Tanmay Bhat Weight Loss is a motivational story to start a new healthy life. Tanmay Bhat Lost 110 Kgs in 12 Months With Keto Diet, strict workout routine and patience. His Transformation shocked everyone in the bollywood and public.
Swimming Vs Walking For Weight Loss And Health Benefits
Swimming Vs Walking for weight loss and to achieve fitness goals. Which one is better exercise in between swimming and walking? It is difficult to chose. Get to know calories burn, schedule and tips for walking and swimming.
Gluten Free Diet: Foods To Avoid And Eat For Weight Loss
A Gluten free diet strictly excludes the gluten from your diet plan. Know the importance of gluten free diet , how to lose weight with tips and side effects of gluten free diet . Here, learn how a gluten-free diet can help you to improve your long-term health.
Your 7-Day Healthy Diet Plan for Weight Loss is Here!
Read a day-by-day diet plan for weight loss which you can follow along with your regular workout regimen. This diet plan includes healthy & easily available meals which you can get right in your kitchen.
Running Vs Cycling: What’s Perfect for Weight Loss?
Know the benefits of running and cycling and what benefits more in terms of weight loss. Read the blog and plan out your workout schedule accordingly.
Frequently Asked Questions
Why is it important to measure and control portion sizes?

Measuring and controlling portion sizes is important for maintaining a balanced diet, managing calorie intake, preventing overeating and promoting weight control. Consistent portion sizes also help with meal planning and budgeting, as well as ensuring equal distribution of nutrients.

What are some effective ways to measure portion sizes?

Using measuring cups, kitchen scale, eyeballing with your hand, using standard objects such as a deck of cards or a tennis ball as reference, and measuring food weight in grams are some effective ways to measure portion sizes. 

How can I control portion sizes to aid in weight loss?

One way to control portion sizes is to use smaller plates, drink a glass of water before each meal, eat slowly, and pay attention to hunger cues. Another option is to measure and weigh food, and make a plan for meals and snacks. Eating mindfully, cooking at home, and avoiding distractions while eating can also help with portion control.

Can't find an answer? Reach out to our team directly at or dial 1800-5714-466.
Best Fitness App
Trusted by over 4.5 million customers all across India since 2016
30K+ Rating
Downloads all over India
FITPASS App Download
Get Moving Now. Stay fit with FITPASS
Download Now