Experts suggest that practicing portion control, or consciously cutting down the quantity of food consumed while being mindful about a balanced diet, for one year, can have a transformative impact on overall health and well-being. “By consciously managing the amount of food and drinks consumed in each sitting, individuals naturally reduce their calorie intake without feeling deprived. This leads to gradual and sustainable weight loss or maintenance, making it easier to achieve fitness goals,” said Dt Deepali Sharma, clinical nutritionist, CK Birla Hospital, Delhi.
Mindless eating without portion control hurts your weight loss or maintenance goals. “Hence, pay attention to the quantity of food you eat. Or you can get it supervised with the help of an expert. Going overboard will lead to unnecessary calorie consumption,” explained Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel, Mumbai.
Over time, portion control promotes better digestion, prevents overeating, and helps regulate blood sugar levels. According to Sharma, it encourages mindful eating habits, allowing the body to recognise hunger and fullness cues more effectively. “Nutrient intake becomes more balanced, reducing the risk of nutrient deficiencies or excessive consumption of unhealthy foods. As a result, energy levels improve, and individuals often experience better sleep, enhanced mood, and reduced risk of lifestyle diseases like diabetes, heart disease, and obesity,” said Sharma.
After one year, portion control becomes a lifestyle habit, empowering individuals to enjoy food while prioritising health. Dr Agarwal mentioned that practicing portion control consistently for one year can lead to noticeable improvements in both physical and mental health.
By eating measured amounts of food, Dr Agarwal noted that many people tend to experience steady and sustainable weight loss, reduced bloating, better digestion, and the ability to avoid acidity. “Blood sugar levels may stabilise, benefiting those with prediabetes or type 2 diabetes. Over time, your body adjusts to smaller portions, reducing cravings and overeating tendencies and helping to maintain an optimum weight,” said Dr Agarwal.
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Portion control also supports heart health by lowering blood pressure and cholesterol levels. Beyond physical changes, people often report improved energy levels, better sleep, and enhanced focus. “Emotionally, it promotes a healthier relationship with food, reducing guilt and stress around eating. Importantly, it encourages mindful eating habits, learning to listen to hunger cues rather than eating out of boredom or habit,” Dr Agarwal said.
When combined with a balanced diet and regular physical activity, portion control can be beneficial for maintaining overall well-being. So, experts urge that when you make small changes, you can see a “noticeable difference”.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.