12 ways to control your food portion sizes

Most of our eating habits demands for an immediate intervention. You don’t want to eat for the sake of wiping out the plate. Some eating habits are as a result of the culture of feeding advised by elders in the name of cultivating fast growth. As a result, many have ended up feeding on junk food without control. Eventually, the result is the excessive weight that again starts reckoning for measures of cutting it down. Scientifically, you need to burn more calories than you are taking. Nobody is doomed for the heavyweight and the following portion control tips are a justification for this statement.

  1. Taking water before meals

Gulping down a glass of water before you eat is a natural means of making you much less of the meat pieces. Drinking water first is not only healthy but also a means of eliminating water fast. Keeping your body hydrated in the course of the day will prevent you from eating when you are not actually hungry.

  1. Have vegetable filers

Use vegetables in bulk. Although some veggies do not match your sweet cravings, they will assist you a great deal in burning calories. For instance, you could use spinach as a sandwich topper. Whole-wheat pita is a nice substitute for junky bread.

  1. Eat less of carbs

Change your mindset concerning the starch meals and grains. Make carbs the topper as opposed to where it has always dominated the base. Rather than placing bulk granola on the base, fill the bowl with some yogurt and sprinkle the top with some few granolas.

  1. Cultivate the culture of slow eating

Did you know that slow eating is catalyzed by mood and environment? If not, try out this; set the scene by listening to a relaxing music. By doing so, chances are, you will enjoy eating in a slow relaxed mood thus taking a bit longer to finish the meal. The longer you’ll take, the lesser the portions in your stomach.

  1. Swallow some appetizer

Just before diving into your favorite meal, slurp some amount of soup. Research shows that starting your meals with soup naturally reduces your calorific level. It also curbs your appetite.

  1. Using a tall glass

It’s not harmful having a cocktail alongside your meal, especially to the friends of cocktail. However, excessive intake of the amount could negatively impact your physical fitness. Why don’t you trick yourself by using a long glass, taking one sip at a time? The eyes will believe it is more and you will love the results.

  1. Avoid skipping meals

Skipping meals induce the stomach to begin rumbling some hours before you have your meal. These sounds resonating from within your tummy are press-ups for food you are about to gobble down. Eventually, you will overfeed! Aim to eat a balanced diet in every meal.

  1. Embrace the scales and measuring cups

This old-school tip will help you adopt the right amount of food for your body. You may not necessarily use them in the entire life. They are just used for the purpose of measurement. At the end of the day, you will automatically learn the amount without them.

  1. Have enough of proteins

When you find yourself continuously shoveling foodstuff in your mouth during the day, it is a symptom enough that you are having less proteins in your plate. People who eat less of protein are likely to get hungry first, according to research from the University of Sydney.

  1. Avoid distractors when eating

This must maze you. Research shows that when you get distracted while eating, you will eat more. Avoid eating while watching television. If you are in the office, consider taking your meals in a closet zone.

  1. Get enough sleep

When one gets tired, there is a temptation to eat more. Studies show that fatigue stimulates hunger hormone. Lack of enough sleep only extends the fatigue. Have enough sleep for you to have enough food.

  1. Write and observe an eating diary

Write down what to eat, where, when and why you will eat a particular meal. This will make you aware of the food you put into your mouth as you observe a healthy diet altogether. It will also impose the discipline of time to eat which is a major contributor for overfeeding.

The bottom line

Break the culture of increasing the size of the plate with each passing birthday. Overeating won’t make you any stronger. As matter of fact, it will badly mess with your blood sugar level. Fortunately, the lists compiled above have come at a point when they direly needed. These tips will help you reel in your portions in a bid to lead a healthy life.