Title: Portion Control – Little Changes, Big Results!

Welcome back to the BEEWEIGHED blog – your weekly dose of motivation and practical advice! This week we’re shining a light on something that often flies under the radar but makes a HUGE difference on your slimming journey: PORTION CONTROL.

It’s not just what you eat that matters – it’s also how much. And sometimes, even healthy food in oversized portions can stall your progress.

Why Portion Control is Important

In today’s super-sized world, it’s easy to lose track of what a “normal” portion looks like. Restaurants and food packaging often give us mixed messages – and our plates at home can trick us too!

Portion control helps you:

• Eat mindfully

• Avoid unnecessary calories

• Still enjoy your favourite foods – just in the right amounts!

Handy UK Portion Guides Using Your Hand

One of the simplest and most effective ways to control your portions without needing scales or measuring cups is using your hand as a guide. It’s always with you, easy to remember, and provides a visual clue of what a reasonable portion should look like.

Here’s how to use your hand for portion control:

• Protein (chicken, fish, tofu, etc.): The size of your palm (about 100-120g cooked). This portion provides enough protein to keep you full without going overboard.

• Carbs (rice, pasta, potatoes, etc.): The size of your fist (around 75-100g cooked). It’s important to keep carbs in check, especially as they can add up in calories quickly.

• Cheese: The size of two thumbs (approximately 30g). Cheese can be delicious but calorie-dense, so it’s easy to eat more than intended.

• Butter or spreads: The tip of your thumb (around 5g). Butter, oils, and spreads can quickly add extra calories, so measure out just a small amount.

• Nuts and dried fruit: A cupped handful (around 25g) is enough to satisfy your snack cravings without overdoing it.

• Fruit: A single piece (like an apple, orange, or banana), or a cupped handful of berries. Keep portions of high-sugar fruits in check if you’re watching your calories.

Tips & Tricks for Better Portion Control

1. Use Smaller Plates

Sounds simple, but it really works! Your plate looks fuller and helps trick your brain into feeling satisfied.

2. Check Food Labels

Pay attention to portion sizes listed on the packaging – and weigh or measure until you get used to estimating. A kitchen scale is your friend!

3. Serve from the Kitchen, Not the Table

Portion your plate and leave the rest in the kitchen – you’re less likely to go back for seconds.

4. Slow Down

Take 15-20 minutes to eat your meal. Chew well, savour the flavours, and give your body time to feel full.

5. Watch Your Snacks

A “small handful” of nuts can quickly become half a bag! Pre-portion snacks into bags or containers so you don’t eat mindlessly.

6. Portion Before You Sit Down

Don’t eat straight from the bag, box, or tub – always portion onto a plate or bowl first.

Don’t Forget About Drinks

Liquid calories count too! A glass of juice, a latte, or a large glass of wine can quickly add up. Measure drinks and stay hydrated with water or sugar-free options.

Make It Work for YOU

You don’t have to be perfect – just consistent. If you’ve been stuck for a while, take a closer look at your portion sizes. You might be surprised how just a few tweaks can get the scales moving again.

Remember, portion control doesn’t mean restriction – it means balance.

Keep sharing your tips and meals in the group – and if you’re unsure about portion sizes, ask your BEEWEIGHED leader for advice. We’re in this together!

Until next time… keep going and stay strong.