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Have Portion Control Trouble? Try These Doable Tips

  • February 27, 2019
  • Posted by Monika Manchanda

To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control. “Portion control doesn’t mean you have to eat tiny portions of everything,”

Here are some easy ways to cut portions, trim calories, and lose fat without counting the minutes until your next meal.

START WITH A GLASS OF H2O

Drink a big glass of water 10-15 minutes before you eat. Filling your belly with water will naturally make you less likely to overeat. Plus, some symptoms of dehydration may actually be what’s causing your grumbling belly, so sipping some water before you eat may eliminate your “hunger” altogether.

ADD VEGGIE FILLERS


Bulking up your meals with veggies is one easy way to cut calories while filling you up fast. Spinach, for example, can be used as a sandwich-topper or can add fiber. Other ideas to eat more veges is to make oatmeal more filling with diced apples, and use a whole-wheat pita in place of bread so you can stuff it with more veggies.

MAKE CARBS THE TOPPER INSTEAD OF THE BASE


Rethink the way you use grains and starches. Take , for instance: instead of starting with a granola base, fill your cup with yogurt and then sprinkle just a tiny amount of granola on top for the crunch you crave. Making a stir-fry? Load up your plate with veggies and a serving of lean protein, then add a quarter cup of brown rice.

SET THE SCENE FOR SLOWER EATING


Taking your time while eating increases enjoyment and decreases portions. Remember to chew slowly, put down your fork between bites, and sip water to make your meal last longer.

WORK FOR YOUR FOOD

Here’s another way to slow down your eating: munch on foods that require shelling, peeling, or individual unwrapping. Oranges, peanuts with shell and pistachios in their shells are healthy options.

DON’T EAT FROM THE BAG OR BOX


When you sit down with a bag of chips, do you really know how many you’re eating? We often consume more calories from a small packet than from 2 rotis or 2 slices of paneer. So if you buy a bag of chips or tin of nuts that contains 10 servings, divide the contents of the container into 10 smaller baggies ahead of time.

DON’T EAT FROM THE BAG OR BOX

When you sit down with a bag of chips, do you really know how many you’re eating? We often consume more calories from a small packet than from 2 rotis or 2 slices of paneer. So if you buy a bag of chips or tin of nuts that contains 10 servings, divide the contents of the container into 10 smaller baggies ahead of time.

SLURP YOUR APPETIZER

Before you dive into your entrée, have some soup. Though it may seem counter-intuitive to add more to your meal, research shows that starting a meal with soup may help you reduce your overall calorie intake. Studies have shown, people who eat soup before meal reduced their total calorie intake by 20%. Your best bet: a broth-based soup, preferably with veggies to help you feel full from the natural fiber.

CHOOSE YOUR BUFFET CAREFULLY

Select your buffet carefully. We should make a habit to first take a round and observe the buffet and then make choices. It has been observed that people tend to put the first three foods they see on the buffet which fills up their plate, then add on extra calories over it.

DRINK FROM A TALL GLASS

It’s okay to have a cocktail with your meal if that’s what you really want, but keep it to one glass and enjoy it slowly. To trick yourself into believing you’re having more, pour your drink into a tall, thin glass. Add extra ice to your drink to make it look like even more!

LIMIT MEALTIME DISTRACTIONS

Turn off the TV and put your smartphone away while you eat. A recent survey found that people who watched television during meals tended to consume more than those who ate without any distractions.

USE SMALLER SERVEWARE AND DISHES

Dish up your own food with a small utensil onto a small bowl or plate, and chances are you’ll eat less.always take care of the portion size .enjoying every food is acceptable if taken in controlled portions.

END YOUR MEAL WITH A NEW KIND OF SWEET TREAT

Many people have trained themselves to expect a sweet treat at the end of a meal. Swap in a new, healthier ritual after meals to signal that you’re done eating. Brewing a flavorful decaf tea like peppermint, cinnamon or satisfying your sweet tooth with green saunf n anise powder or a date.

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