When it comes to weight loss, one of the most common and biggest problems facing people is portion size. Most people have a warped sense of a good sized portion and eat much more than they really should and desire.
Unfortunately when we are eating complex foods, it can take a while before we feel full. In fact if we don’t overeat it it can take a while for the body to digest the food so that you feel satiated. Unless you are eating raw fruits which satiate you almost immediately, you will have to try to eat less and wait to feel the full sensation without resulting in overstuffing to feel full (this type of full isn’t really what you should be aiming for).
So below are some ways you can overcome huge portions and cut it down to reasonable amounts with too much of a hassle.
Downsize Your Portions Tip Number 1 Tip: Fruit
My number one tip to making your portions smaller or eating less, is to eat fruit 20 minutes before each meal. When I say eat fruit, I don’t mean eat just one apple or one orange, I mean eat as much as you desire (try eating 1-5 pieces of fruit). If you don’t desire any then try to do your best to begin with until you learn to love the sugary goodness.
Your parents or grandparents didn’t want you to eat your sweets before a meal because they KNEW it would ruin your appetite. Fruit works in the same way essential but you are getting much more from it than what you would from refined sugar and empty calories. Fruit is nutritious and full of simple sugars so will satiate you pretty quickly. This satiation you get from it will be enough to stop you overeating on your main meal and maybe leaving you with leftovers for the next day.
Down Your Portions Tip Number 2 : Water
Make sure you are drinking plenty of water. If in doubt have a large glass an hour before eating. Eating fruit will also help get your water intake up as well. Making sure you are hydrated will prevent you from eating when what you really want to be doing is drinking.
Downsize Your Portions Tip Number 3: Reduce Plate Size
A great way to reduce your portions is to actually reduce them! Instead of piling up a meal on a plate, use a smaller plate and give yourself a smaller portion. Better yet make less, so you aren’t tempted to nibble on the leftovers.
If this is too hard then tip Number 4 maybe helpful.
Downsize Your Portions Tip Number 4: Add In More Salad
A great way to feel full but to eat less calorie-dense food is to add in lots of salad to your meal. What I do is I make a huge salad of lettuce and grated carrots. I keep it simple or add other things depending on what type of meal I have. Then I will either mix this huge portion of salad into my dinner or alternatively add bits as I eat. The more salad I eat the better and the less likely I am to go back for seconds.
Downsize Your Portions Tip Number 5: Eat Slowly
As it takes time for you to digest complex foods, it also means it takes time for your body to be satiated by the food. So eating slowly will let you enjoy your food and also give your body time to digest some of it or to start to at least.
Of course though, this can be difficult if you are really hungry or if you just aren’t used to do it first. I know that when I enjoy something I tend to wolf it down even if I think I am eating slowly. This is why the other tips may help you more.
Downsize Your Portions Tip Number 6: Don’t Eat Watching TV or At The Computer
Eating at the computer or watching TV takes your attention away from the task at hand. If you aren’t focused on your eating, it is very easy to overeat without even realising it because your mind is on other things.
One of my favourite things is to eat at the table with my family and I have noticed I eat less when I eat that way.
Eating smaller sizes doesn’t have to leave you starving. If you feel hungry still make sure it is real hunger you are actually experiencing. Most of the time it is usually a need to drink some water or that your body is under digestive distress. If your tummy is making noises or feeling funny, this isn’t hunger but digestive distress. If you just wait half an hour the digestive problems should subside. True hunger comes from the throat and isn’t an urgent need. If you can’t handle the digestive issues then just eat some fruit. A few bananas can help settle your tummy before bed.
Generally being more mindful of your eating and not treating it as a secondary issue is the most helpful thing you can do to reducing portion sizes and thus your waist.
For more articles please see our main page: healthy weight loss diet