Psychology Tips for Portion Control

Why is portion control important?

If you’re trying to lose weight, portion control can directly impact calorie intake. By controlling portions, you can consume fewer calories, which can lead to weight loss. Focusing on portion control encourages a more mindful approach to eating. You become more aware of hunger cues, savour your food, and avoid mindless consumption.

What does psychology tell us about portion control?

Studies into portion control can help us understand how the brain works in relation to eating. By following certain tips based on this information, you can control your portions more easily. 

The portion size effect

The portion size effect is the theory that people tend to overeat when served a large portion of food compared to a smaller portion. This means if there is a large plate of food in front of you, you’re more likely to eat more. By limiting your portion sizes, it can help to stop you from overeating.

Our brains are wired to finish what's on our plate. Pre-dividing meals and snacks into individual containers beforehand helps to avoid overconsumption. This removes the temptation to mindlessly graze from a larger bag or continue picking at leftovers.

Downsize your dinnerware

Studies have shown that people tend to eat more food when presented with larger plates and bowls. This is partly due to the Delboeuf Illusion, an optical illusion where the same amount of food appears to be less on a larger plate. One meta-analysis found that doubling plate size increased the amount of food people served themselves and consumed. 

Opt for smaller plates when serving yourself food at home and ensure they are filled to a visually satisfying level. A decent helping of food on a small plate tricks your brain into thinking you've consumed a larger portion, promoting satiety with less food.

Colour psychology and plates

A study on different plate colours found that women who were allowed to eat freely during lunch ate more if they used a red or black plate compared to white. The researchers suggest because the food they used was pasta in tomato sauce, the colour contrast was lower so people ate more. Because of this, your plate colour could have an impact on how much food you eat. If you are consuming red foods, it is best not to use a red plate. This is something to consider the next time you make your meal so you can more easily stick to portions.

Mindful eating

In our fast-paced world, it's easy to fall into the trap of mindless eating. We multitask while eating, consuming meals while watching TV, scrolling through social media, or working on the computer. This lack of focus disrupts our ability to register satiety (fullness) cues so we lose track of how much we've eaten and continue to consume food on autopilot.

It is recommended to create a distraction-free dining environment and turn off screens so you can focus solely on eating. Take your time to savour each bite, chew slowly, and even put your knife and fork down between bites. This mindful approach allows you to appreciate your food, register satiety cues earlier, and prevent overconsumption.

The power of planning

Planning your meals in advance can help you avoid impulsive decisions and ensure you have healthy snacks available in the house. Reaching for unhealthy snacks or skipping meals altogether can disrupt your metabolism and lead to unhealthy choices later. Sticking to a regular eating schedule can help you to stick to your portion-controlled diet. 

Your thinking can impact eating

A brain imaging study showed that when participants were asked to think about the health effects of food before eating, they would choose smaller portions. When told to think of pleasure or how to eat enough to stay fuller longer, this influenced some participants to eat more. The study indicates how a pre-meal mindset can influence food choices and contribute towards overeating. 

By having a pre-meal chat with yourself about the health effects of food, you could find it easier to stick to recommended portions. 

Weight management with Pharmacy2U

Portion control is an important factor in healthy eating and weight management. By understanding the psychological factors that influence our eating habits and employing these practical strategies, you can make informed choices and develop sustainable habits. If you're looking for additional support on your weight management journey, Pharmacy2U offers a variety of resources and services, including prescription weight loss medications if deemed suitable and appropriate after a consultation with a healthcare professional.