Portion control is weight loss made simple
If you want to control your weight, you’ll know how crucial it is to follow a healthy, low-carb diet.
But eating healthy food is not enough, it is crucial to also have a look at your portion sizes.
A good weight loss plan does not just focus on what you eat but also on how much you eat – also known as portion control.
Research has shown that a variety of aspects can have an effect on how much food you eat.
People are likely to eat all of what they dish out for themselves, so managing portion sizes can be fundamental to avoiding obesity.
5 tips for simplified serving sizes to avoid over-eating:
Dish on smaller plates
When you set the table, choose smaller plates.
Research has determined that plate and glass sizes can have subconscious impacts on how much food you will consume.
A vivid example of this is that a large plate can make it seem like the food on it is less than it actually is, causing people to eat more than they actually need.
Making the switch to smaller dishes can help to restrict the amount of food you eat, and so reduce unnecessary overeating.
Most people feel just as full having eaten from a smaller dish as from a large one.
Follow the plate method
The plate method is an effective way to divide and control portion sizes of food to help with weight management.
It helps to track intake of different foods in a systematic way, ensuring that the correct amounts of food are eaten.
A rough guide for each meal is:
- Vegetables or salad: Half a plate
- High-quality protein: Quarter
of a plate
- Complex carbs: Quarter of a plate
- High-fat foods: Half a tablespoon (7 grams)
This guide is not set in stone as you have to take into account that people are different and have different dietary needs. It is, however, an easy form of portion control for weight loss.
Talk to your dietician about the best eating plan for you.
Practice mindful eating
Paying attention to how and where you eat, is the practice of mindful eating.
People live busy lives and are inclined to eat quickly and on the run.
You will be less aware of becoming full when you gobble down your food.
It is far more likely that you will eat more food when you are not paying attention to when, where and what you eat.
When you curate a good eating environment, you will become more aware of what you eat on a daily basis and enjoy your food more.
Techniques for mindful eating include:
- Sitting down to eat: Pay attention to the food and enjoy the experience.
- Avoiding distractions while eating: Do not turn on the TV, or a laptop.
- Eating slowly: Take time to chew and savour the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
Serve your snacks in bowls or plates
Eating large portions of food served from jumbo-size packages or large containers encourages overeating and decreased awareness of the proper portion sizes.
To avoid this, transfer snacks into smaller bowls so you are more conscious of the portion sizes you are consuming. Many people who are trying to lose weight can testify that this portion control method is very effective.
Drink a glass of water before each meal
Drinking a glass of water before you eat can reduce hunger and so help you eat less. Being well-hydrated also helps you distinguish between hunger and thirst.
If you don’t like drinking water, try flavouring your water with some lemon, lime or other fruits.
Practicing good portion control can play a big role in your weight loss journey. While following a healthy diet is most definitely beneficial you should also pay attention to how much you eat. Follow these five tips to avoid eating too much.
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