Choosing the right foods is important but how to control your portion sizes is definitely as important, if not more so.
Our food culture has changed a lot in the last 50 years.
First of all, food is a lot more available than it used to be and secondly, portion sizes are a lot bigger.
The food industry has definitely played a role in this. Studies on consumer behaviour have taught the industry that offering bigger portions for better value is more profitable. Some portions on the menu are often way too big and the bad news is that consumers often end up finishing them.
If your goal is to shed some weight and/or body fat, have a look at your portions and see if you can make some changes.
Here are a few tips which can help you to control your portion sizes:
Use smaller plates
Use smaller plates, bowls, cups and glasses. If you use smaller plates you will probably start to scale back your portion sizes.
Include more veggies in your diet
Scale back your meat and potato portions and increase your veggie intake. Fruit and vegetables are relatively low in calories and high in fibre. An easy trick is to fill half your plate with veggies, a quarter of your plate with protein (meat, fish, poultry, tofu) and one quarter with healthy starch (brown rice, quinoa, barley). Another thing you can do is to eat a cup of low-calorie soup before your main meal.
Decrease liquid calories
Somehow when we drink our calories we don’t feel full and the calories don’t seem to register. You’re better off eating (and chewing) your calories. Eat an orange rather than drinking the juice.
Have some water before you eat
Drinking some water before you eat will make you feel fuller and help to keep your portions down.
Buy single servings
Buying in bulk can be a lot cheaper but doesn’t always help when it comes to weight loss. Rather buy single servings which will help not to eat more then one serving.
Don’t snack out of the bag
Instead of eating your nuts out of a bag, rather put them in a cup so you know exactly how much you’re having. Don’t turn your snack into a meal.
Control your portion sizes, even if you’re eating healthy food
Because a packet of food is labelled as organic or fat-free doesn’t mean that you have to finish to whole bag. Calories are still calories.
Sit down when you’re having a meal, enjoy and take time to chew.