If you want to control your portions, stop depending just on your will power and try some of the tips below:
Start from where you're at-Gradually reduce your portions so it doesn't feel so depriving and overwhelming. Going from three scoops of ice cream to two-and-half, is going to feel more reachable than going from three to one.
Learn what a normal portion is-Don't get bogged down with being accurate. Focus on what a normal portion is generally; and gradually strive toward that.
Take small steps-If it feels overwhelming, make the goal smaller.
Add color to plate-Think of your plate like a color palette. Strive to make it as colorful as possible with greens, yellows, oranges, and reds. The more colorful your plate, the more satisfied your brain will be and the less you will eat.
Add fiber-Fiber is filling, making you feel full faster and eating less. Foods such as vegetables, fruits and whole grains have the most fiber.
Don't put extra food on table-When you put servings platters on the table, it bombards the brain with more food cues and you'll end up eating more. Leave the extra food in the kitchen.
Use small plates, bowls and glasses-Smaller plates and bowls look fuller to the brain and these signals will make the brain feel satisfied with smaller portions.
Slow down-Yes, it's true. It takes about 20 minutes for messages to get to the brain that you are full. If you eat fast, you'll eat more before realizing you've had enough. Chew everything well before swallowing, swallow everything before taking another bite, take a sip of water between bites, and savor your food.
Wait a little-If you're not sure if you're full or not, wait a little (about 20 minutes). Chances are you'll find out you've had enough.
You don't need to have it all now-Remind yourself that there are no rules about food anymore so you don't need to have it all now. You can change your mind at anytime so you can have some later. It doesn't have to be now.
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11 comments:
Great tips!
It took me a long time to learn that last one, and I still sometimes forget. But it's an amazingly powerful tool for controlling portion size!
Great site and --love your feedback as I'm new at all this
Hi thanks it is really good. Brilliant ideas and information's in reducing weight. Really useful for the persons who think to reduce weight. Even I have gone through a women's and mothers site named chennaimoms.com it too contains more articles about how to reduce weight for women. So even you can have a look at it, that too is really useful.
Genny
Hi. I've used the smaller plate trick and it really works to train your eyes to smaller portions.
People are very eager to see the results immediately. They wanted to get/see the results to see if it really works but we have to face the fact that it takes time.. time to get things done and to see positive results with it.
Good info. I teach that to my clients and try to live by it myself. Using portion control and focusing on healthy food instead of sugary, greasy or heavily sauced foods adds up to success.
Dieting seldom works. It's time consuming to have to go out and fix just what you're told to fix. That can cause stress and when the diet is done...then what?
Portions rule in my book!
I have a blogspot too come and visit
http://getrealfit.blogspot.com/
WOW just came across this blog for the first time! Thanks for such awesome posts. Its hard to find good quality posts that have such high end content. Really cool blog will be following, thanks again keep up the great work!
i have a website with great tips! come check us out
There is no such thing as instant weight loss, it is a gradual work(most of the time takes a lot of patience). Nevertheless, it is a worthy cause for a better health. Thanks for the info. Love your blog.
Love it!!
To the point, articulate, and interesting.
Portion Distortion can be treated!
Thanks.
I have been doing yoga from last two months at https://sharadayogapeeth.com/ and I have already lost a lot of weight. You have shared the nice tips and I'm gonna follow it for sure.
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