How to Eat Small Portions of Food - Dieting and Exercise

Eat Small Portions

When in the process of losing weight, dieting and exercise, or just maintaining the weight you already have, there have to be a plan that is consistent. Eating small portions of food can become a new habit. If someone is eating 2 large meals a day, that will cause their stomach to stretch, it will make them eventually gain a lot of weight. This is because when the stomach is stretched it is causing your body to over-dose on food, which causes weight gain or obesity. Research has proven these facts about the difference of eating large meals, compared to small portion meals. The over-weight people that get surgeries for stomach-clamping, this is to make their stomachs smaller. This is due to the over-weight person not being able to eat small portions of food on their own. But if you can control your regular eating habits, by eating small portions of food, then that is half the battle.


Drink Water Daily

When eating your small portions, try eating the vegetable first. It's also a great idea to drink a small cup (4 ounces) of water before every meal. Drinking water throughout your day helps you to detox from certain foods and drink that were put into your body. Water can help you detox from previous use of; medications, alcoholic drinks, pork, caffeine, cigarettes, and chemicals we put on our bodies such as chemical hair perms and hair dyes. Most importantly, drink an 8 ounce glass of water every morning before breakfast, this is useful for dieting and exercise .

Now that you are not going to be eating anymore regular size plate meals, you can now eat up to 5 - 6 meals every day. But remember, the food you eat have to be healthy food only, for eating small portions. Eating healthy snacks can be easy also with your regular dieting plan.

During the day you will feel hungry, just grab a glass of water and drink it down. Or make yourself a healthy salad; you could make a salad at least twice a week, to help you with your regular dieting. Train yourself to be a water drinker. Your old habits are now gone, it's time to step into the light with new thinking patterns about dieting and exercise.


Eat Small Portions on Saucer Plates
Eat Small Portions on Saucer Plates

How to Eat Small Portions

It would be better to eat 5 - 6 small portions of food a day, compared to eating 2 - 3 large meals a day; if you plan on having a regular diet. Now, this is how you would start eating small portion of food daily:

♥ Eat from small saucer plates every day, with breakfast, lunch, and dinner.

♥ Avoid eating from bags such as potato chip bags, cookie bags, etc.,eat small portion of snacks instead.

♥ Any meal that you eat, put it on the small saucer plate.

♥ Always drink 5 - 8 bottles (8 ounces) of water daily, depending on the weather seasons.

♥ Avoid eating from other individual's plates if you have your own plate, to prevent over-eating.

♥ Space your meals apart during the day, you can eat every 3 hours when your eating small portions.

♥ Example time frame for eating small portions; 5:00 am, 8:00 am, 11:00 am, 2:00 pm, 5:00 pm, 8:00 pm, 11:00 pm.

♥ And yes, eat your healthy snacks on your small saucer plate as well.

♥ One exception to your regular diet plan; eat a healthy salad in a 'bowl'. Eat salad 2-4 times a week.


It's all about self-control when your dieting and exercising. Maintaining a regular diet is good for you, it's not a strict diet. Having self-control is the key.


Regular Diet

When planning to lose weight we need to stick with a regular diet plan. A weight loss plan can start with a list of things that we will no longer eat to maintain a "regular diet." The list can start with taking out foods that you can do without, to keep an effective dieting and exercise plan. Start with taking out greasy foods: such as, microwave butter popcorn, potato chips, fried foods, and fast foods from restaurants. Also avoid eating salty foods such as: using white salt, potato chips, salty snacks, and salty foods. There is a better way to having a healthy salt intake. And then let's take out the sugars, such as: white sugar, desserts, sugary snacks, sodas, other sugar drinks, and foods with sugar. Once your taste buds get used to not eating salty and sugary foods, your body will thank you for it.

Being consistent in staying with your "regular diet plan," is very crucial. The more consistent you are, the longer the extra weight will stay off. Never give up, renew your mind about the your new eating habits. Eating healthier is a beneficial factor for a healthy mind, body, and spirit. Choosing to eat right, will decrease body pains, headaches, skin inflammations, bad eyesight, bad breath, and most of all obesity and weight gain. But choosing not to eat right will cause many problems, such as: high blood pressure, diabetes, stroke symptoms, blurry eyesight, skin problems, organ or cell inflammations, and of course unwanted body fat.

Furthermore, be willing to do a little homework; 'write down' everything that you eat and drink; even if is just a piece of candy, seriously. It will get you in the habit of journaling everything on paper that's going in your mouth. It all starts with good thoughts in the mind about deleting fattening foods, and embracing natural foods. Remember you must see your doctor on a regular basis when in the process of losing weight.


Dieting and Exercise
Dieting and Exercise

Dieting and Exercise

It may seem difficult at first, to change all the bad eating habits and non-exercising habits. You may have to start off gradually with the exercising, by doing small amounts of exercise every day. Exercise tips; doing about 5-10 sit-ups a day. And walking in-place for 5-30 minutes a day. Also doing arm lifts for about 2-5 minutes a day. These exercises I just mentioned are going to help with cardiovascular and weight loss, along with eating right of course. This exercise routine can be done daily, until gradually adding more minutes to your exercise routine. If you prefer to count out numbers while exercising that's fine. But some people do their exercises with music playing, and a clock to keep the time of how long they've done each exercise. Owning a couple of Exercise DVD's is a great idea to assist you with dieting and exercise, and it can also be fun. (Exercise DVD's can be rented out at your local library).


More Regular Diet Tips

If you like fried chicken like most people do, it's going to be an unusual change from fried chicken to oven cooked chicken or grilled chicken. Chicken taste great baked or grilled. You will get used to eating healthy eventually by being consistent. Or if you’re not that into chicken, then eating any other foods can be changed for the better of your regular diet plan.

Eating healthy does not exclude skinny people, every size and age of people has to eat healthy, to have a better life. Cardiovascular disease can happen to a person of any size. There are thin individuals that have: heart problems, mind problems, malnutrition problems, and much more, due to them consistently eating unhealthy foods. I believe everyone should have control over their diet, not only that, but every size person should do some sort of exercise as well. And eating the healthy foods is the most natural thing to do. It helps us in more ways than we probably will ever know. Renew your mind and your taste buds to a better body, mind, and your over-all-health. The good eating habits will take over your life as much as you will let it, by actually taking action, and apply the necessary tools of a "controlled regular diet."

Furthermore, when eating at a fast food place, there are foods on the menu that you can buy that are healthier than the "norm." Keep images of fruits and salads in your mind if this will help.


Healthy Salt Intake

There are food items that can be used to help maintain a normal body weight. (Nearly everyone thinks they can lose a few more pounds).

Well let’s begin with the salts; white salt is a no no. Using white salt in your foods can eventually cause high blood pressure. When you're dieting and exercising you have to choose a healthy salt intake. There are salts good for weight loss and your health:

  • Mrs. Dash salts
  • Spike salt
  • Accent salt
  • Lawry's Seasoning salt (use occasionally not daily)


Also, there are more healthy seasonings that add taste to your food, such as: dried onions, dried garlic, black pepper, red pepper, dried cilantro leaves, oregano, basil, lemon-pepper, and other spices, herbs, and seasonings. And the white granulated sugar can be used in moderation, or not at all. You can substitute white sugar for honey or brown sugar.

Finally, renew your thinking habits about healthy foods and snacks, and rid yourself of harmful foods that will eventually affect your health. You will be very happy and confident once you stay with a normal way of dieting and exercise. And you're loved-ones will see you as a healthy vibrant individual that you deserve to be.

© Sabrina A. K.


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Comments 6 comments

lilian1 profile image

lilian1 5 years ago from Hertfordshire England

Good advice here Brinafr3sh I like the image of the weighing machine help !


Brinafr3sh profile image

Brinafr3sh 5 years ago from West Coast, United States Author

@ Lilian1 thanks for commenting. Yeah I believe that there should be a little humor in weight loss, besides we have to work hard to keep the weight off.


drpastorcarlotta profile image

drpastorcarlotta 5 years ago from BREAKOUT MINISTRIES, INC. KC

GREAT ADVICE!! Voted-Up! Useful!!!!!!


fucsia profile image

fucsia 5 years ago

Great and well explain advice!

Thanks for sharing.


keeponfalling profile image

keeponfalling 5 years ago from Somewhere, under the Sun :)

I agree with you, to loose wight you have to eat healthy but you also need to exercise every day.


Brinafr3sh profile image

Brinafr3sh 5 years ago from West Coast, United States Author

Hi DrpastorCarlotta,

Hi Fucsia,

Hi Keeponf. . . thanks for your comments.

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