Table of Contents
Introduction
Portion control is an effective tactic when it comes to weight loss. But does it work? The answer is YES, but only when done properly with the proper knowledge. However many people struggle with it because of how the mind works both consciously and subconsciously. This is particularly true in an Indian diet where it is very easy to overeat as meals are predominantly high in carbohydrates, fats, and flavors and low in proteins.
How the mind works when trying to lose weight
When people decide to lose weight, they usually focus on instant and quick results rather than long-term sustainability. Consciously, they may reduce the frequency of meals, avoid particular kinds of food, or measure food portions, basically reducing their quantity of food intake. Unconsciously, nevertheless, portion control may be difficult for them due to their emotional eating patterns, cravings, and cultural links with food, which will make them end up overeating and the cycle goes on.
Eating Less Now, Overeating Later: The "Compensation Effect"
One of the drawbacks of portion control is the tendency to compensate for the smaller meals by eating more later on. People tend to consume smaller portions consciously but unconsciously tend to overeat or go for larger portions at other times. This happens because the body considers portion control/calorie restriction as a form of deprivation, which it tends to satisfy by imparting strong hunger signals, which leads to cravings, particularly for high-calorie foods. and the mind cannot stay firm in deciding to choose healthy in this attempt and end up eating majorly wrong foods in more quantity.
Underestimating Satiety: Feeling Insufficiently Full
People tend to reduce their portion sizes without giving much attention to the composition of the meal. Eating less is what comes to a person’s mind when they are looking for weight loss rather than focusing on balancing their meals. In this way, the meals lack protein, fiber, and healthy fats to promote fullness and give just empty calories with no healthy nutrients. It is more difficult to maintain portion control when people cut back on quantities but neglect to incorporate meals that keep them fuller for longer.
The “Healthy Food” Trap: Eating More Because It’s Perceived as Healthy
People frequently think that if food is nutritious and healthy, it is perfectly acceptable to eat more of it. For example, foods like nuts, dark chocolate, and avocado are healthy but calorie-dense. It can increase weight! Focusing on the quality and quantity of food is important when trying to eat healthily.
Not taking liquid calories into consideration
People tend to control solid food portions but forget to count the liquid foods they are taking, which contributes to the overall calorie intake in a day. For example, Indians have a habit of consuming tea and coffee with every meal, which will add up to more calories.
The “Cheat Meal” Mindset
People have this mindset that when they are dieting, they have to be rewarded with a cheat meal a week. In this cheat meal, they end up eating more than usual, completely ignoring the calorie deficit they created the entire week.
Instead of restricting themselves too much followed by indulgences, it is important to give a balanced approach for being consistent.
The emotional triggers
Portion control is a strategy, but people indulge in overeating because of certain emotional triggers like stress, happiness, boredom, and habits rather than the actual physiological hunger. The mind does not try to rationalize between the actual hunger and these emotions. So the mind craves foods high in sugar and fat, which makes them feel better but also adds more calories.
THE FINAL TAKEAWAY
Portion control is an effective and practical strategy for weight loss that works when done properly by working around all other aspects mentioned above.
With portion control, balancing nutrition and eating mindfully prevents overeating and is important for sustainable weight loss. A well-balanced meal should consist of more protein, fiber, and healthy fats and fewer simple or processed carbs, which will promote the feeling of fullness and reduce cravings. Being present for a meal, eating slowly, and chewing the food properly helps regulate the food portions that you indulge in. Maintaining proper hydration will prevent the body from confusing hunger with thirst. Lastly, but most importantly, addressing the emotional triggers and stress with other healthy coping mechanisms is much more important than food in the long run. Sustainable weight loss is all about balance and small mindful adjustments and not about restrictions.
REFERENCES-
About the author
Asma Siddiqua
Asma Siddiqua is a Senior Consultant and Clinical Dietitian at ProGen Weight Management with over 5 years of experience in managing obesity and related co-morbidities. She specializes in reversing diabetes and helping clients achieve and maintain healthy body fat percentages. Asma is dedicated to providing personalized, evidence-based dietary guidance to support sustainable weight loss and improved overall health.
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