WHEN it comes to losing weight, many people believe they have to completely give up their favourite foods. The truth is, weight loss does not always mean strict dieting or eating only salads.

“One of the most effective ways to manage your weight is through portion control,” said workout developer Mesha-Gaye Wright.

“By paying attention to how much you eat, rather than simply eliminating certain foods, you can enjoy a balanced diet while reducing your overall calorie intake.”

Wright said portion control simply means being mindful of the amount of food you eat at each meal or snack. It helps you avoid consuming more calories than your body needs, which can lead to weight gain over time.

“Even healthy foods can contribute to weight gain when eaten in large quantities. Foods such as nuts, rice, avocado and smoothies are nutritious, but consuming oversized portions can quickly increase your calorie intake,” Wright explained.

She said weight loss generally occurs when you consistently consume fewer calories than your body uses. Portion control can help create this calorie deficit without forcing you to completely eliminate the foods you enjoy.

“For example, instead of filling your plate with a large serving of rice or pasta, try reducing the portion and adding more vegetables or lean protein. Small adjustments like these can make a significant difference over time,” she said.

Meanwhile, one of the biggest benefits of portion control is that no food has to be completely off-limits. Instead of avoiding cake, chips or other treats entirely, you can enjoy them occasionally in smaller amounts.

“This approach can make healthy eating feel less restrictive and may reduce the urge to binge or overeat,” Wright said.

She said portion control also encourages you to become more aware of your eating habits. Eating slowly, paying attention to hunger and fullness cues, and avoiding distractions during meals can help you recognise when you have had enough.

“Often, people continue eating simply because food is available, and not because they are still hungry,” she said.

Simple tips for managing portions

Use smaller plates and bowls to avoid oversized servings.

Read food labels to understand recommended serving sizes.

Fill half your plate with vegetables where possible.

Avoid eating directly from large packages.

Measure portions until you become familiar with appropriate serving sizes.

Eat slowly and give your body time to signal when you are full.

“Portion control is not about depriving yourself or constantly feeling hungry. It is about finding balance and becoming more aware of how much you eat,” Wright said.