Why is Portion Control so Difficult?
Why Portion Control Is So Hard — And What You Can Do About It
Let’s be real — most of us know we should eat smaller portions. We understand that controlling our food intake plays a huge role in weight management, energy levels, and overall health. But when it comes time to actually put down the fork, the struggle gets very real. Why is portion control so tough, even when we’re motivated to stay on track?
You’re not alone in this. Let’s break down the real reasons why portion control is difficult for so many — and what you can do to make it easier.
1. We Live in a “Supersize” Culture
Take a look at portion sizes from the 1970s compared to now — they’ve grown massively. What used to be a small soda is now a medium. Restaurants serve pasta dishes big enough for three people. Somewhere along the line, we lost sight of what a normal portion actually looks like.
Did you know that the average American consumes 3540 calories per day! Let me say that again… 3540 calories per day! That’s INSANITY! And, to add fuel to the fire, the average American gets less than 20min of physical activity per day. That being said, consuming ~3500cal per day requires huge portions, and or high meal frequency. With little to no exercise, it’s no wonder that the average American is overweight or obese.
🔹 What to do: Use smaller plates and bowls at home. Your brain perceives a full plate as satisfying — even if it’s just 2/3 the size of a restaurant portion. At restaurants, consider splitting meals or boxing up half before you start eating.
🔹 Tanner Tip: Before going out to eat or to social gatherings, I will have a protein rich snack. I’ll eat a chicken breast, some steak, a protein shake or bar, which helps me feel a bit more full and spares me from overeating while I’m out. Plus it will save you some money over the long haul because you’ll spend less money while out and about!
2. Processed Foods Are Engineered to Override Fullness
Highly processed foods are designed to be “hyper-palatable,” which means they contain the perfect combo of fat, sugar, and salt to make them addictive. They light up reward centers in the brain like a slot machine. The result? You keep eating — even after you’re full.
Most of us know what is healthy. We know that whole foods are the best for us, and give us the macronutrients, minerals, and vitamins we need to feel our best. But it’s so difficult to eat them regularly. There is a reason for why we sometimes crave these hyper-palatable foods. When your body lacks key nutrients, it sends out signals that can easily be misinterpreted as cravings for unhealthy, processed foods.
-Common nutrient deficiencies and the cravings they often trigger-
🔹 1. Magnesium Deficiency → Chocolate or Sugar Cravings
Why it happens: Magnesium plays a key role in regulating glucose, insulin, and dopamine. If your levels are low, your body may crave quick hits of sugar — especially chocolate, which naturally contains some magnesium.
What it feels like: You’re constantly reaching for sweet snacks, especially in the afternoon or evening.
Better fix: Eat more magnesium-rich foods like:
Dark leafy greens (spinach, Swiss chard)
Pumpkin seeds
Almonds
Black beans
Avocados
🔹 2. Protein Deficiency → Junk Food & Carb Cravings
Why it happens: Protein helps stabilize blood sugar and keeps you full. Without enough of it, your body craves quick energy — usually in the form of fast-digesting carbs or greasy snacks.
What it feels like: You feel "snacky" all the time, especially for chips, crackers, or baked goods.
Better fix: Add quality protein sources like:
Eggs
Chicken or turkey
Greek yogurt
Lentils
Cottage cheese
🔹 3. Iron Deficiency → Ice, Red Meat, or Fried Food Cravings
Why it happens: Iron carries oxygen to your cells, and low levels can leave you tired and foggy. This leads to cravings for energy-dense, salty, or crunchy foods — or even non-foods (a condition called pica).
What it feels like: Craving red meat, fried food, or even ice or dirt (in extreme cases).
Better fix: Include iron-rich foods like:
Red meat (in moderation)
Spinach
Lentils
Fortified cereals
Vitamin C (to enhance iron absorption)
🔹 4. Fat Deficiency → Fried Food or Cheese Cravings
Why it happens: Healthy fats are crucial for hormone regulation and brain health. A low-fat diet (especially long term) can make your body crave rich, fatty foods.
What it feels like: Intense cravings for fried food, creamy textures, or cheese.
Better fix: Add healthy fats like:
Avocados
Nuts and seeds
Extra virgin olive oil
Salmon or other fatty fish
🔹 5. Calcium Deficiency → Dairy or Soda Cravings
Why it happens: Your body uses calcium for muscle contraction, nerve function, and bone health. Low levels can cause your body to crave fizzy drinks or dairy.
What it feels like: You’re always wanting milk, yogurt, cheese, or carbonated drinks.
Better fix: Try:
Broccoli
Kale
Greek yogurt
Sardines with bones
Fortified plant milks
🔹 6. Sodium Imbalance → Salty Food Cravings
Why it happens: If you’re over-hydrated, sweating heavily, or following a low-sodium diet, your body may try to compensate with salt cravings.
What it feels like: Craving chips, pretzels, fast food, or pickles.
Better fix: Moderate sodium intake, and include:
Sea salt (in moderation)
Broths (especially bone broth)
Pickled or fermented veggies
🔹 7. B-Vitamin Deficiency → Energy Drink or Carb Cravings
Why it happens: B-vitamins (especially B12 and B6) help convert food into energy. Low levels can leave you tired, moody, and craving quick energy sources like refined carbs or caffeine.
What it feels like: Constant need for coffee, soda, energy drinks, or white bread.
Better fix: Eat more:
Eggs
Beef or chicken liver
Tuna
Whole grains
Leafy greens
Cravings aren’t just about willpower — they’re often your body’s way of signaling that something’s missing. The problem is, your brain translates those signals into fast, familiar fixes (hello, cookies and chips), rather than the nutrient-dense foods you actually need.
✅ The more balanced your meals are — with protein, healthy fats, fiber, and micronutrients — the less likely you’ll be to experience intense, unhealthy cravings.
🔹 What to do: Try to eat more whole, minimally processed foods. Foods like vegetables, lean proteins, whole grains, and healthy fats are more filling and harder to overeat. And if you're having processed snacks, portion them out before you sit down with the bag.
🔹 Tanner Tip: Rather than avoiding all “bad” foods out there, focus on what “good” things you can add in. Focus on adding protein and fiber as a start. If you eat more protein and fiber, you’ll feel full for longer, and get great nutrients that will provide your body what it needs. If you still mess up and eat sweets and treats that you’ve been trying to avoid, at least you’ll have some good stuff added into your day already. It’s not about perfection, but making progress towards what works for you!
3. Emotional Eating Is Very Real
We often eat for reasons that have nothing to do with hunger — stress, boredom, anxiety, sadness, even happiness. And emotional eating usually involves comfort foods, which are rarely carrots and hummus.
🔹 What to do: Build awareness around your eating triggers. Ask yourself: “Am I hungry, or am I just feeling ___?” Create a toolbox of non-food ways to manage emotions — like going for a walk, journaling, or talking to someone.
🔹 Tanner Tip: Before you turn to the bottle of wine or pint of ice cream after a long stressful day, drink 30oz of water, then wait 20-30min. I promise you you’ll be less inclined to shovel your face with junk that will leave you feeling terrible the next day. Slow down, breathe, and process. We all have those days. What you do in response is what matters most.
4. We Eat on Autopilot
Eating while watching TV, scrolling your phone, driving, or working can lead to what’s called “mindless eating.” Your brain barely registers the food, so you’re not as likely to feel satisfied — and you often don’t realize how much you’ve eaten until it’s too late.
🔹 What to do: Practice mindful eating. Sit down without distractions. Chew slowly. Actually taste your food. You’ll feel more satisfied with less, and your digestion will thank you too.
5. Your Body’s Signals Can Get Confused
Your hunger and fullness signals are influenced by hormones like ghrelin (hunger) and leptin (fullness). But things like lack of sleep, stress, and highly processed foods can mess with these hormones, making it hard to trust your appetite.
🔹 What to do: Prioritize good sleep, manage stress, and eat balanced meals. These habits help your body regulate hunger signals more accurately, so you’re not eating just because your hormones are out of whack.
🔹 Tanner Tip: I recently just had a great conversation with a client who struggles to eat enough food throughout the day because they get so busy with work and being a parent. This is why having a plan is so helpful. Write down a simple plan and have a goal for yourself each day. Ex: Eat 100g of protein per day. Then use MyFitnessPal or write down what 100g of protein would look like, spread out throughout the day. You won’t stick to that plan 100%, but by having a plan, rather than nothing, you’re more likely to adhere to it.
6. Portion Control Takes Practice
Like any skill, portion control takes time to master. It’s not about being perfect — it’s about becoming more aware, making intentional choices, and building habits over time.
🔹 What to do: Start small. Even cutting portions by 10–20% can make a big difference over time. Don’t aim for extreme restriction — aim for consistency.
🔹 Tanner Tip: Too often I hear clients say that logging their food is overwhelming and that they don’t want to “obsess” over a food log. While I can somewhat understand this thought process, I also know that logging your food throughout the day realistically takes 5-10min per day max. For me, to have more energy, get stronger, lose fat and get leaner, recover quicker, sleep better, reduce inflammation and joint pain, improve hormone health, etc is all a result of small nutritional habits done consistently over time. IT’S WORTH THE INVESTMENT! Stop making excuses. You’d feel so much better and get far better results if you just took a few minutes per day to know what you’re doing. It doesn’t need to be obsessive or get weird. Log your food for a bit to understand where you’re at and what changes need to be made to get great results!
Final Thoughts
Portion control isn’t about deprivation. It’s about learning to eat in a way that honors your hunger, supports your goals, and helps you feel your best. When you understand the factors working against you — from food engineering to emotional habits — you can start to regain control.
Give yourself grace. Portion control is hard — but with awareness, patience, and a few smart strategies, it can become second nature.
-Coach Tanner