In a new book, a wellness coach argues that portion control is the ‘unsung hero’ of a good diet

We all know that slimming down often comes down to portion control. But in the heat of the moment, when that delicious food is right in front of you, it can feel almost impossible to put on the brakes! That’s the real challenge, isn’t it?

So, what’s the trick? It’s about outsmarting that immediate urge before it takes over. Remind yourself gently: there’s almost always more tomorrow. You can save some for later – it’s not going anywhere. That fleeting pleasure of overeating so rarely outweighs the lasting discomfort (and those extra pounds that seem to stick around).

And here’s what science backs up: individuals who naturally maintain a lean physique often share this powerful habit – they intuitively stop eating before they feel full.

This principle is not limited to one culture, either. While the Japanese concept of Hara Hachi Bu – eating until you’re about 80% full – is often talked about, similar wisdom exists across the globe. In Ayurvedic tradition, it’s recommended that you leave about one-third of your stomach empty to aid digestion.

In Mediterranean regions, meals are often enjoyed slowly and in social settings, usually with smaller portions of nutrient‑dense foods, naturally encouraging moderation without the feeling of being restricted. Across different cultures and solid scientific studies, one key theme emerges: it’s not about deprivation or restriction, but about truly knowing when to say, “Ok, that’s enough for now.”

Could how much you’re eating be the real reason your healthy efforts haven’t paid off as expected, more so than what you’re eating?

It could be that seemingly small indulgence of a silky spoonful of dessert after dinner, that extra handful of nuts while you’re watching TV – the point is to enjoy just enough to feel genuinely content, not feeling compelled to keep eating until you’re stuffed.

Whatever’s on your plate, the core principle remains: aim to stop before you’re full. That’s the sweet spot – where you feel satisfied and energised, not heavy and sluggish. And when you make this a consistent way of eating, you’ll likely feel lighter, more energised throughout the day and more in tune with what your body is telling you.

So, how do you know when you’ve eaten just enough and are approaching that “80% full” point? It’s simpler than you might think: if you consistently feel heavy, sluggish or like you need a nap right after your meal, chances are, you’ve gone past what your body truly needed. Pay attention to those subtle cues of satisfaction, that gentle feeling of “enough”.

It doesn’t matter if you’re following keto, embracing a vegan lifestyle, avoiding gluten, or trying the latest health trend – portion control is often the unsung hero.

Food is meant to fuel you, to lift you up, not to leave you feeling weighed down. The real goal is sustained energy, not uncomfortable excess.

Wondering if you’re getting better at listening to your body’s cues? Here’s a little test you can do after eating:

• You feel comfortably satisfied and energetic.

• You can take a deep breath without any discomfort in your stomach.

• You still feel relatively light and alert after eating, not like you need to crash on the sofa.

• You could easily go for a light walk or do some gentle stretching without feeling weighed down.

• You feel genuinely content, not still craving more food.

Sure, we all know the basic advice: eat less, move more. But if it were truly that easy, we wouldn’t keep finding ourselves in those frustrating cycles – yo-yo dieting, feeling discouraged and searching for those quick fixes that never seem to last.

I hear it all the time: “I eat pretty healthy! I watch what I eat!” And yet…the struggle often continues. Why? Because it’s not just about occasionally eating less. It’s about staying consistently connected to your breath, your body’s signals and even your emotions.

When you start to live in tune with your body’s natural hunger, when you take that moment to pause, breathe and truly listen, you’ll likely find yourself naturally stopping around that eighty per cent full mark. You won’t have to obsessively measure, meticulously count calories or constantly stress about every single bite. You’ll simply feel…”Enough!”

The real beauty of this practice is that it’s not just about what you eat; it’s deeply about how you engage with your food and, more importantly, with your own body. It’s about creating a calm, centred space before you even pick up your fork. This simple rhythm helps you make decisions that truly align with your long-term goals, rather than just reacting to those immediate cravings or emotional urges.

And when you consistently hit that right spot of comfortable satisfaction, everything starts to shift: the weight can begin to release more naturally, your energy levels often improve, and the results?

You start to feel good in both your mind and your body, more determined in your resolve and great in your skin.

What if the real secret to feeling lighter, more energised and truly in control isn’t about drastically eating less, but about consistently eating just the right amount – enough to nourish you, but not so much that you feel weighed down?

Portion control isn’t some trendy, new wellness fad; it’s a timeless and incredibly effective tool. It’s not about forcing yourself to finish every last morsel on your plate or mindlessly grazing your way through an entire TV show. It’s about cultivating that deep connection with your body and learning to listen when it gently whispers, “I’ve had enough now.”

By consistently aiming to stop around that eighty per cent full point, you’ll naturally start to dodge that uncomfortable bloating, that post-meal fatigue and that nagging food guilt. You’ll likely feel lighter, more energised throughout your day and more in control of your eating habits.

Remember, it’s not about harsh restrictions; it’s about mindful focus. And once you truly embrace this way of eating, you might just find you never want to go back to that overstuffed feeling. Plus, taking good care of your health and feeling great often leads to a natural confidence that others can sense. So, whether you’re at a party, enjoying a staycation or a guest at someone’s home, portion control can become an effortless and natural part of how you enjoy your food.

Excerpted with permission from 7 Breaths to Slimming, Namita Jain, Rupa Publications.