South Korean girl group Blackpink’s Lisa is a popular youth icon, inspiring young audiences with her impeccable taste in fashion. The popstar recently went on an interview with a Thai podcaster, and spilled the beans on how she stays in shape. “Honestly, I do eat a lot, but I eat in small portions. I get full quickly, so I take small bites. I never finish the whole thing,” she said.
Talking about a time when she ate so much food that she felt stuffed, Lisa shared that back when she was 17 or 18 years old, and rehearsing as a trainee, she went through a growth spurt phase, and used to eat “way more than usual”. “Once, I ended up eating an entire chicken and a half .I don’t know how I did that,” she recalled.
Dt Deepali Sharma, clinical nutritionist, CK Birla Hospital, Delhi told indianexpress.com that mindless eating without portion control hurts your weight loss or maintenance goals.
According to her, consciously managing the amount of food and drinks consumed in each sitting can help you naturally reduce your calorie intake without feeling deprived. This leads to gradual and sustainable weight loss or maintenance, making it easier to achieve fitness goals.
Benefits of portion control
Over time, portion control promotes better digestion, prevents overeating, and helps regulate blood sugar levels. Sharma added that it encourages mindful eating habits, allowing the body to recognise hunger and fullness cues more effectively.
“Nutrient intake becomes more balanced, reducing the risk of nutrient deficiencies or excessive consumption of unhealthy foods. As a result, energy levels improve, and individuals often experience better sleep, enhanced mood, and reduced risk of lifestyle diseases like diabetes, heart disease, and obesity,” she said.
Lisa never finishes the food on her plate (Source: Instagram/@lalalalisa_m)
Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel, Mumbai added practising portion control consistently for one year can lead to noticeable improvements in both physical and mental health.
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By eating measured amounts of food, Dr Agarwal noted that many people tend to experience steady and sustainable weight loss, reduced bloating, better digestion, and the ability to avoid acidity. “Blood sugar levels may stabilise, benefiting those with prediabetes or type 2 diabetes. Over time, your body adjusts to smaller portions, reducing cravings and overeating tendencies and helping to maintain an optimum weight,” said Dr Agarwal.
Impact on heart health
Going beyond its impact on just weight loss and blood sugar goals, the experts highlighted that portion control also supports heart health by lowering blood pressure and cholesterol levels. Beyond physical changes, people often report improved energy levels, better sleep, and enhanced focus.
“Emotionally, it promotes a healthier relationship with food, reducing guilt and stress around eating. Importantly, it encourages mindful eating habits, learning to listen to hunger cues rather than eating out of boredom or habit,” Dr Agarwal elaborated.
When combined with a balanced diet and regular physical activity, portion control can be beneficial for maintaining overall well-being. So, experts urge that when you make small changes, you can see a “noticeable difference”.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
