Portion Control: 7 Ways To Lose Weight and Keep It Off


Did you know 73.6 percent of adults in the United States are overweight or obese?

It’s a risk factor for a long list of chronic health conditions like heart disease, diabetes, high blood pressure and more.

So what’s it take to lose weight and keep it off?

There’s no miracle diet, magic pill or insane workout plan to lose weight for good. If you want to lose weight and keep it off, here are seven habits to help you be successful:

1. Plan your meals ahead of time

  • Create a menu based on healthy food choices (fruits, vegetables, whole grains, legumes, fish, lean meats). Then go grocery shopping, and stick to the plan.
  • If you go out to eat, pick healthier items from the menu and pay attention to portion sizes.
  • Or keep it simple. Pick your favorite Portion-Controlled meals on our menu, and you’ll have your next meal ready to eat in minutes.

2. Eat healthy snacks

  • When you get a craving for a snack, you need a plan. Instead of grabbing a soda and candy bar, have healthy snacks on hand.
  • Some healthy-snack ideas include: Fresh fruit, vegetables with hummus, cheese stick, Greek yogurt, nuts and seeds.

3. Get your Zzzs

  • Did you know lack of sleep has a negative impact on hormones ghrelin and leptin that help regulate hunger, cravings, and appetite?
  • Skimp on sleep, and you’re more likely to feel hungry and crave junk foods.

4. Don’t use food to manage stress

  • You know what this looks like. You have a hard day at work. Or there’s something stressful going on in your life. Some people manage stress by plowing through a bag of chips or eating an entire carton of ice cream.
  • Find a better way. Instead of eating comfort foods to manage stress, try exercise, yoga, meditation, journaling, even deep breathing. You’ll feel better, and be healthier.

5. Be kind to yourself

  • Chances are pretty good you know what yo-yo dieting looks like. You eat healthy, make good choices, lose some weight. Then something happens. You gain it all back, and have to start over.
  • Here’s the thing. If your diet goes off the rails for a weekend, it’s just not that big of a deal. Instead of beating yourself up about it, just get back on track.

6. Be more active

  • You don’t have to run a marathon, climb a mountain or train like a bodybuilder. But regular exercise can help you burn more calories to keep your weight in check.
  • Here’s a good place to start. Aim for 30 to 60 minutes a day of moderate exercise, like walking.

7. Be accountable to someone

  • Think about it this way. If you’re the only one who knows you’re trying to eat healthy and be more active, what happens when you don’t? Nothing, right?
  • Share your weight loss goal and plans to create healthy lifestyle habits with someone (partner, spouse, friend, coach, co-worker).
  • Create a plan to report your efforts (daily, weekly, monthly)
  • You’ll be more likely to stick to the plan and stay motivated when you know you’re accountable

Consistently following these seven strategies will help you tip the scale in the right direction and improve your overall health.