One thing as a society, we have been programmed to think we need to get the most for our money. The amount of time on our cell phones, the speed of our Internet, amount of channels on our TV. Whether we going out to eat at a fast food or a fine dining restaurant, we feel we have to get the most for our money. There’s “super size”, “upgrade”, “size it up” or “made large”. Are we really getting more for our money? Portion sizes at restaurants can be up to 4 times as big as they should be. How about the “all you can eat” smorgasbord, now that’s a good one.
Sometimes getting more for your money isn’t the best thing. In weight loss, portion control is the number one factor. You don’t want to get the most in this situation, here’s a few tips to help you keep the portion size under control. A “portion” is how much certain food you choose to eat at one time. Dietitians agree that portion control is central to healthy eating and keeping our weight under control.
Use Smaller Dishes:
The common psychology is the bigger the plate, the more food you can put on it. Same is true for bowls and glasses. Using smaller dinnerware may help you consume fewer calories. Eating with a small spoon will help you eat more slowly and savor your meal.
Don’t Clean Your Plate:
Some people will clear their plate no matter how much food is presented in front of them. This is bad habit when it comes to weight loss. By skipping on the leftovers, you’ll save on a lot of calories.
Eat High Quality:
Eat fiber-rich foods such as vegetables and cereals. These foods have the ability of making you feel fuller over a long period of time. Replace chips and sweetened soft drinks with healthier raw veggies, fruits, whole-grain biscuits and low-fat cheese.
Focus on Eating:
Don’t multitask when you are eating. Watching the TV or working on the computer leads to over eating. Try to sit down to dinner as a family, relax and savor your dinner.
Eat Regularly:
Eating at regular intervals throughout the day is the best way to keep your metabolism high. If you wait until you’re hungry, you’re more likely to overindulge at the next meal. The ideal meal plan is to have three balanced meals and two snacks a day.
Drink water:
Water keeps you hydrated to avoid over stuffing. It also reduces your appetite to some extent. If you don’t like water, try green tea instead. Drinking green tea, at least thirty-minutes before meal time, will help curb your appetite.
Eat slowly:
Slowing the pace a little gives your body time to send the message that you are full. So put your fork down between bites. Take time to savor each bite throughout your meal. “Mindful eating” is a great way to help you with portion control.
Don’t eat out of the container:
Don’t eat directly out of large packages of snack foods. Take the food out of the bag or container and put it in a bowl, then put the box or bag away. That way you can see exactly how much you’re eating. Try buying individual-sized snacks and limit yourself to eating just one. Or, if you really don’t want to spend the extra money, divide your bulk-sized snacks into small baggies when you get home from the store.
Count Calories:
Weighing and measuring everything you eat helps in maintaining portion control. Make the measuring cup, spoons and weight scale your best friend. Read the labels carefully.
Share a meal:
Share your meal with a dining partner. Both of you can share and still go away full. It’s also a great way of socializing.
Don’t let society make you think that getting more for your money is always the best. Cutting ones portion size can and is a very efficient way to focus on your health.
Don’t let society make you think that getting more for your money is always the best. Cutting ones portion size can and is a very efficient way to focus on your health.
