I want to speak once again about a massive misconception, namely that obesity is an overindulged state. It is not. The reason that your appetite increases right along with your waistline is that the bigger you are, the more malnourished you become. And the more malnourished you are, the hungrier you get.
So this means that portion control is not a solution, but rather a consequence of improving your nutrition. It happens by itself when you begin to eat in a way that supports your good health. The more nutritious food you eat, the more nourished you become, the more weight you “release,” the better your pants fit, and the more reasonable your appetite gets.
Have you ever said to yourself, “Why, oh why, did I drink so much olive oil?” Have you ever heard someone say, “Wow, I shouldn’t have eaten so much fruit salad!”? Of course not. Foods that are nutritious send signals to our brains to put the brakes on automatically when we’ve had enough.
In contrast, items without nutritional value send no such signal. So it’s easy to eat too much candy, too many potato chips, half a pan of brownies, a sleeve of Thin Mints, and two full orders of deep-fried whatever. Even on the same day.
That’s why the solution to overweight is not to eat less but to eat better. It’s why I want a lot of peanuts (or edamame or walnuts or almonds or chickpeas) in my salad. Because that salad is going to fill me up and stick to my ribs a lot more if I add plenty of nutritious oil and protein to that gorgeous colorful salad. And I also want the salad dressing to be made with something rich and nourishing like olive oil or tahini, either of which will make the salad taste fabulous and satisfy me for at least a few hours. Fat-free salad dressing is not food. Neither is anything else made with corn syrup.
Portion control is a separate issue from nutritional density. Eat more nutritious food, and your portions will begin to take care of themselves.