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Alright y’all, we’ve made it to Day 4! So far, I’ve been focusing on adding movement with my weighted hula hoop, cutting back on Dr. Pepper (slowly but surely), and getting my sleep schedule back on track. But today? We’re diving into something that’s honestly a little harder for me to tackle: Portion Control.
Now, let me be real for a second — I love food. Like, love it. I’m not the kind of person who eats just because I’m hungry. I eat because food brings me joy. Comfort food? My weakness. A big plate of pasta? Don’t mind if I do. And don’t even get me started on dessert.
The problem?
I don’t always know when to stop.
It’s so easy to eat until I’m stuffed, especially when something tastes amazing. But the truth is, eating until you’re uncomfortably full isn’t doing your body any favors. Overeating — even if it’s “healthy” food — can lead to bloating, sluggishness, and weight gain over time. And I’ve definitely felt all of those things.
Why Portion Control Matters
Here’s the thing: portion control isn’t about depriving yourself. It’s not about eating tiny, unsatisfying meals or counting every single calorie. It’s about being mindful of how much you’re eating so that you’re fueling your body without overloading it.
When you eat the right portion sizes, you’re giving your body what it needs to function — without making it work overtime to process all the extra stuff. And honestly? You don’t feel as sluggish or bloated afterward.
Plus, portion control is a game-changer for:
✅ Weight Management: You’re naturally consuming fewer calories without having to go on some extreme diet.
✅ Better Digestion: Smaller portions give your digestive system a break, reducing that “ugh, why did I eat so much?” feeling.
✅ Balanced Blood Sugar Levels: Eating just enough (and not overloading on carbs or sugar) helps prevent those crazy blood sugar spikes and crashes.
The Plan: Smaller Plates, Bigger Awareness
So how am I tackling this?
I’m taking a two-step approach to portion control:
🍽️ Step 1: Use Smaller Plates
This is an old trick, but it works. When you use a smaller plate, your brain thinks you’re eating more than you actually are. A full plate — even if it’s smaller — tricks your brain into feeling satisfied, which means you’re less likely to go back for seconds.
I swapped out my regular dinner plates for slightly smaller ones, and honestly? It’s already helping. I’m filling up my plate, but I’m eating less without feeling deprived.
👀 Step 2: Check in with Myself While Eating
This part’s a little harder, but I’m working on mindful eating — actually paying attention to how I feel while I’m eating instead of just scarfing down food while watching TV.
The goal is to stop eating when I’m about 80% full — before I hit that “I can’t move” level of fullness. It takes about 20 minutes for your brain to register that you’re full, so slowing down and checking in with myself gives my body time to catch up.
Portion Control in Action: What I’m Doing This Week
I’m not doing anything drastic — just making a few mindful swaps and changes to get started:
🥗 Filling Half My Plate with Veggies – This one’s simple but effective. By loading up on fiber-rich, low-calorie veggies, I’m naturally eating fewer high-calorie foods while still feeling satisfied.
🍗 Protein First – I’m making sure to eat my protein first because it helps me feel fuller for longer. Whether it’s chicken, fish, or even plant-based protein, it keeps me from overloading on carbs.
🍝 Smaller Portions of Carbs – I’m still eating pasta, rice, and potatoes (because life is too short to skip carbs), but I’m sticking to smaller servings — about the size of my fist. It’s a little adjustment, but it makes a big difference.
What I’ve Learned So Far
I won’t lie — changing how much I eat is harder than I expected. Old habits die hard, and it’s easy to slip back into mindless eating, especially when something tastes amazing. But I’m learning that being aware of what I’m eating makes all the difference.
Since starting this portion control journey, I’ve noticed:
✅ I’m Less Bloated. No more feeling like I need a nap after every meal.
✅ I Have More Energy. Smaller portions mean my body isn’t working overtime to digest, so I’m not as sluggish.
✅ I’m More Satisfied. Weirdly enough, eating smaller portions and slowing down makes me appreciate my food more. Who knew?
What’s Next?
For the next few days, I’m going to keep focusing on portion control while continuing my other goals — staying active, cutting back on soda, and getting quality sleep. I’m not trying to do everything perfectly, but I’m building habits that I can actually stick with.
And remember — this isn’t about dieting. It’s about learning how to listen to my body and give it what it needs without overloading it.
What Are Your Portion Control Tips?
Now I want to hear from y’all! Do you have any tips for practicing portion control? Are there any tricks you use to avoid overeating? I’m always looking for new ideas, so drop your suggestions in the comments!
Day 4 down, and I’m feeling good. Let’s keep this momentum going! 🍽️✨
