Portion Control for Weight Loss

By: Scottsdale Weight Loss Center

Published: July 7, 2021

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Portion sizes are an important part of any weight loss program. It isn’t always clear to know what a proper serving size is, but with the right resources, you can find out. By simply managing portion control, you are more inclined to lose weight.

Portion Guides

Portion guides are great resources that provide visual representations of a single serving. Mayo Clinic has some great examples:

One serving of lean meat (3 ounces) is equal to a deck of cards.
One serving of fruit (1/2 cup) is equal to a tennis ball.
A serving of vegetables (1/2 cup) is equal to a baseball.
A serving of pasta or cereal (1/2 cup) is the size of a hockey puck.

Understanding Portion Control

One of the best ways to understand portions is to look at the nutrition labels on the food you have at home.

Remove the food from the package and diligently measure a single portion. This will give you a good idea of what a proper portion actually looks like.
Compare that amount to what you normally consume. The differences may be significant.

By visually getting used to proper serving sizes, you’re more likely to make better decisions when serving meals or dining out.

Strategies to Control Portion Sizes

Double check nutrition labels before making meals or consuming snacks. Remove a single serving from a larger package and put the rest away.
When dining at home, serve one portion and store the leftovers immediately. This will make having second helpings less likely.
When eating out, consider ordering the lunch portion, sharing a dinner, or ordering off of the appetizer menu. This will help you avoid consuming too much food in one sitting.
Avoid eating while doing other activities, like watching a movie or sitting at your desk. Savor the experience of eating by only consuming food when you’re aware of how much you’re eating.

Understanding portion sizes will help you make informed choices during your medical weight loss program. It will also help you with meal planning for long-term weight management. Start learning about portion control today to maintain your weight loss goals!

This is How You Lose the Weight, Once and For All

If you’re ready to say goodbye to quick fixes that never last? And you’re serious about losing the weight for good? We’re the experts you can trust to guide you through a weight loss program that will not only take the weight off but keep it off.
Schedule a consultation with us today.

nick weight loss before and after scottsdale weight loss center

Nick's Story

"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More

gina weight loss before and after scottsdale weight loss center

Lost 44.5 lbs

"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.

I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More

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Lost 60 lbs

"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More

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Lost 66 lbs

"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.

You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.

Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More

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Lost 101 lbs

"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More

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