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Practice Food Portion Control To Lose Weight EffectivelyDistortion of Portions
Food portion control using limited serving sizes is a way to lose weight effectively, as over the years,
our perception of what a serving size should be has been increasing.Everywhere we go, we are served huge serving sizes and therefore we have a
distorted idea of how much we can eat and stay within our daily calorie target. As we tend to finish all the food that is put in front of us,
the bigger the portion, the more we eat. So, it is critical that we learn how to cut down on serving sizes and get into the habit of controlling
portions in order to lose weight and keep it off.
Serving SizesThere are many ways to cut down on super-size servings and practice portion control. The first thing is to train yourself to identify what a serving size should look like. An easy guide to follow is to use your hand as point of reference. For example, when deciding how much protein to have in your meal, such as a piece of steak or chicken, use the size of your palm. The amount of meat should be no bigger than palm size, and the thickness of the meat should be the same as the thickness of your hand. With carbohydrates, such as rice or pasta, this should be the size of your closed fist.
Portion Control PlatesLimit the quantities of food you serve by using smaller dinner plates and bowls and cups. For example if you want to eat pasta, limit yourself to one serving in a cereal bowl. Avoid eating foods directly out of a container, such as ice cream for example, as it is much harder to control your portions. If you use a side plate to serve yourself dinner, you will automatically have a smaller portion, and therefore less calories.
Control Proportions Eat slowly and enjoy the meal. Your brain only registers that you are full about twenty minutes after you have eaten, so often enough, if you wait for a while, you will feel full. You can also control portions very effectively by only having half the serving. For example, if you go to a restaurant, ask to pack half the meal away, and eat only the other half. Or, if you want to eat a sandwich, eat half of it.
Package SizesWhen buying food, go for smaller package serves. For example, if you eat potato crisps out of a small packet instead of a large one, you will eat less. In the same way, when eating out, try a kids meal size instead of an adult serving.
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Practice Portion Control
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