Do it Right: Portion Control Tips for Weight Loss
Have you been struggling with your weight, and finding ways to loose the extra pounds without having to do drastic changes in your diet? You can continue to eat the food you enjoy if you get to master portion control! Avoid overeating with some of these tips.
- Shrink that Plate
Research says that eating from smaller plates makes the brain think that you are having bigger portions than what you have actually consumed.
Without having to be overly scientific about it, it is actually logical that a bigger plate would usually lead to people getting more food than they could actually finish, because we often underestimate the calorie count of these seemingly slightly bigger portions.
Regularly using smaller plates will condition you to consume smaller meals.
- Savor Every Bite
Slow down with chewing and swallowing your food. It takes over 20 minutes for the body to recognize the feeling of fullness. Taking smaller bites and chewing your food between 5-6 times before swallowing is advisable, so you wouldn’t reach for that third helping mindlessly. Free your mouth of food by swallowing before the next mouthful.
It is also great to avoid distractions during meal times, such as watching TV.
Being more mindful of the act of eating and slowing down would improve your digestion, as it ould not work overtime to breakdown excess food items, which could be bad for your stomach.
- Measure your portions
Keep track of how much you are eating by weighing your food with a kitchen scale, or using measuring cups. This would allow you to have a more accurate assessment of just how much calories you are consuming.
Protein and low GI carbohydrates are essential for major meals. Some examples of food with low GI carbohydrate options include non-starchy vegetables, and whole grains. A daily recommended serving of raw, leafy vegetables amounts to to cups, while 1 cup is recommended for raw, chopped vegetables.
- Consume only what you can comfortably finish when eating out
Take time to carefully choose your meal, and be in tune with your body’s needs. How hungry are you at the moment, really? Often than not, practicing mindfulness when ordering would make you realize that you do not have to eat the biggest portion on the menu. You could also try ordering a children’s portion if the restaurant offers it.
When eating out or buying instant food, you are not required to finish everything, so re-portion them and take only what you can finish. Share the extra with a companion if you have one, or have it wrapped to go!
By this, we mean drink water! Intake of sugary drinks like sugar-ladden frappuccinos, and sodas should be kept at a bare minimum as this could add to chances of having diet-related illnesses like diabetes 2.
Also, thirst could often be mistaken for hunger. Staying hydrated will help with making you feel full, and would likely cause you to rethink that next piece of doughnut.
- Use a Food Diary
Logging all the food you eat gives you a sense of control when it comes to reigning in your eating habits.
Keep tabs not just on what you eat, but also the amount, when you ate it, and where you ate it. By doing so, you could easily recognize your eating patterns, which would enable you to modify your diet for the better
Making good food choices along with portion control maximizes your chances of losing the weight. Choose fruits and vegetables, and cut down on the high-calorie fair, including cholesterol and sugar-rich foods.
Leaflife Stevia zero-carb sweetener could help you on your way to following a healthier diet. Leaflife is a proudly Filipino made brand of stevia sweetner that has no calories, allowing you to enjoy your sweet cravings guilt-free. Add it to your food and beverage as a sugar alternative so you could save on calories.
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