We live in a super-sized world. Almost everything processed that we eat and drink comes in large and extra-large sizes. We have tricked our bodies into thinking that visual clues determine how full we are. No matter how big that container is, we don’t feel full until we’ve eaten it all. One of the most important tips to eating healthy is portion control. Here are some tips for eating smaller portions.
1) Ditch the containers and eat on a smaller plate. Studies show that if you eat on a 9″ plate instead of a regular dinner sized plate, you eat up to 50% less. This speaks to those visual clues telling you that you are full when your plate is clean. https://www.sharecare.com/health/eating-habits-nutrition/eat-smaller-portions-feel-full
2) Drink a full glass of water before each meal. The body is about 60% water. You should be drinking 8 8-oz glasses of water each day. If you drink one of those glasses before each meal you won’t need to eat as much to feel full. One study showed people who drank 500 ml of water 30 minutes before eating lost 44% more weight over a 12 week period. https://authoritynutrition.com/how-much-water-should-you-drink-per-day/
3) Slow down. You will automatically eat a smaller amount if you slow down your eating. It takes your stomach 20 minutes to realize that it’s full. People who eat slower consume an average of 100 calories less each meal than fast eaters. http://greatist.com/health/ask-expert-will-eating-slowly-help-me-lose-weight
4) Don’t place platters of food on the table. Studies show that if platters of food are on the table in front of you, the chances are far greater that you will reach for 2nds (or more). Place the extra food somewhere that forces you to get up from the table to serve yourself more food and you will think twice. Again, those visual clues trick your stomach into thinking that you need more. http://www.exploringwomanhood.com/mindbodysoul/weightloss/holiday-overeat.htm
5) Eat high fiber fruits, vegetables, and protein. High fiber foods and protein help you to feel full faster and stay full longer. These are the naturally healthy foods that your body craves and keeps your gastrointestinal system running smoothly. http://www.webmd.com/diet/features/fiber-weight-control#1
Losing weight is never easy. However, the first step is portion control. If you make just a couple small changes in both what you eat and the way you eat, you could celebrate big results. Little steps add up to big changes.