Portion control is not about tiny plates of sadness—it is about eating enough to feel satisfied while aligning with your calorie goal.
Volume eating
Fill half your plate with vegetables and salad. High water and fibre content add bulk with few calories, so you feel full on less energy.
Visual guides
- Protein: palm-sized serving
- Carbs (cooked rice, pasta): cupped hand
- Fats (nuts, cheese): thumb-sized
These are starting points—adjust using your scale and app data.
Plate and environment tricks
Smaller plates make portions look larger. Serve from the kitchen instead of family-style bowls on the table to reduce second helpings.
Slow down satiety
It takes roughly 15–20 minutes for fullness signals to register. Eating slowly helps you stop at "enough" instead of "stuffed."
Plan treats inside your budget
Fit dessert or takeaway into your daily total rather than banning foods. Deprivation often leads to overeating later.
Log portions in your calorie counter daily for a week—you will likely spot one or two foods where small reductions save hundreds of calories without hunger.
Track smarter with Simple Calorie Counter
Log meals in seconds, set daily goals, and see your progress—all in a clean, privacy-first app.
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