How To Manage Portion Sizes Without Feeling Deprived When Using a GLP-1 Medication

When it comes to managing our weight, one of the most common challenges is reducing portion sizes without feeling like we're missing out. It’s tempting to pile our plates high or go back for seconds, especially if the food is delicious. But with a few smart strategies, we can all manage our portion sizes, enjoy our meals and still feel satisfied.

Here’s how to strike the perfect balance:

1. Start with a Smaller Plate

Switching to a smaller plate is one of the easiest ways to reduce portion sizes. A smaller plate naturally limits how much food we can serve ourselves while still looking full. This simple trick can help us control portions without feeling like we're eating less.

2. Fill Half Your Plate with Veggies

Vegetables are low in calories but high in volume, which means they fill us up without overloading us on calories. Aim to fill half our plate with colourful, non-starchy vegetables like broccoli, spinach, peppers or courgettes. These add nutrients and fibre to our meals, helping us feel fuller for longer.

3. Prioritise Protein

Protein is a key player when it comes to feeling full and satisfied. Include a portion of lean protein, such as chicken, fish, tofu, or legumes, in every meal. A general guideline is to aim for a portion about the size of our palms. Protein not only keeps us fuller for longer but also helps maintain muscle while losing weight.

4. Use the "Hand Guide" for Portions

Our hands can be a handy (pun intended) tool for measuring portion sizes:

• Protein: The size of our palm.

• Carbohydrates: A cupped handful.

• Fats: The size of our thumb.

• Veggies: Two open handfuls.

This flexible method works well at home and when eating out, helping you avoid overeating without feeling restricted.

5. Serve Food in the Kitchen

Instead of bringing serving dishes to the table, serve your meal directly onto your plate in the kitchen. This reduces the temptation to go back for seconds or mindlessly pick at leftovers during the meal.

6. Eat Slowly and Mindfully

Our brains needs time to register that our stomach is full, so eating slowly can prevent overeating. Put your fork down between bites, chew thoroughly, and focus on the flavours and textures of your food. By eating mindfully, you’re more likely to feel satisfied with smaller portions.

7. Include Healthy Fats

Healthy fats like avocado, nuts, seeds and olive oil are satisfying and can help us feel full. However, they’re calorie dense, so stick to appropriate portions. For example, a tablespoon of olive oil or a small handful of nuts is enough to add flavour and satiety to your meal.

8. Stay Hydrated

Sometimes thirst is mistaken for hunger, leading to unnecessary snacking or larger portions. Drink a glass of water before meals and sip water throughout the day to stay hydrated. Herbal teas or flavoured water can also be a refreshing option.

9. Plan Your Snacks

Snacking can derail portion control if we’re not careful. Plan healthy, pre-portioned snacks like a piece of fruit, a small handful of nuts, or a boiled egg. By having something ready, you’ll avoid reaching for larger, less healthy options.

10. Listen to Your Body

Finally, learn to recognise your body’s hunger and fullness cues. Eat when you’re hungry, not just out of habit or boredom and stop eating when you’re satisfied - not stuffed. This takes practice, but over time, it can make a huge difference in how much you eat.

11. Recognise Emotional Eating

Sometimes, the urge to eat isn’t driven by hunger but by emotional or social factors. We might reach for food as a source of comfort after a stressful day, or feel pressured to eat at a gathering because everyone else is indulging. Food is often tied to emotions and traditions, making it harder to manage portions. Recognising these triggers can help us pause and ask ourselves if we’re truly hungry or simply eating out of habit, stress, or a desire to connect with others. Over time, developing alternative ways to cope with emotions or navigate social situations can make a big difference.

Managing portion sizes doesn’t have to mean going hungry or feeling deprived. By using these tips, we can all enjoy your meals, nourish our bodies and still achieve our health goals. Small changes like these add up over time, helping us build habits that support a sustainable, balanced lifestyle.

Have you tried any of these portion control strategies? Share your tips and experiences in the comments below.