Benefits of portion control and how to handle it correctly

Do you ever wonder if you are overeating?  Don’t worry, you are not alone, in fact overeating is a common tendency today. There are many reasons why we may eat more then we need to, however, doing it regularly can result in serious health issues, ranging from weight gain to diabetes. Therefore, portion control should be of top priority when you are looking to lead a healthy lifestyle.

Portion Control

When you first hear the words ‘portion control’, you may start to think about the arduous journey from preparing food to sitting down and eating it.  Measuring all your portions with a little tape or scale seems to be completely against the idea of having a relaxed healthy meal that you can enjoy.  The truth of the matter is – portion control does not have to be a burden, in fact once you start practicing the small tips and tricks I am going to outline for you today into your daily eating habits, portion control and mindful eating will become second nature for you.

Mind Tricks

Studies have shown that when you eat from a smaller plate, you trick your brain into thinking you are having a bigger meal.  Dishing up your meal on a bigger plate allows us to eat more and we can easily underestimate the number of calories we are consuming.  The same principal can be applied when you pour your drinks.  By using a tall, slender glass instead of a short, wide one you will consume less and you mind will be at ease.

So, it makes complete sense to save your larger dinner plates for those special occasions, but when it is a normal night, try serving your meals on a salad or side plate instead.  Making this a habit in your house will start to condition your mind and body to accept smaller servings at every meal.

Enjoy your meal

We already live in a fast-paced world, but it doesn’t necessarily mean the way we eat our meals needs to catch up.  It is a known fact that your body can take up to 20 minutes to realise that you have had enough to eat.  Rushing through a meal does not give your body enough time to tell your brain it has had enough.

Take smaller bites and chew every mouthful at least six times before you swallow.  Not only will it give your body time to fill up, but you will enjoy your food even more.  Eating your food slowly also improves your digestive system, allowing your stomach to properly digest everything you consume.  Scheduling your meals also helps ensure that you finish your meal in ample time.  If you need help planning your menu, don’t forget to join my Facebook group and grab my free ebook that helps you start planning your meals the right way!

Eat smaller meals throughout the day

Growing up, we were always taught to eat three balanced meals a day, namely Breakfast, Lunch and Dinner.  But in recent years it has been found that eating smaller meals throughout the day is better for your body.  Every time you eat, your body burns energy to process the food that you just ate.  By spacing out your meals each day, you spread your calories throughout the day, eliminating cravings, boosting your metabolism which gives you more energy, helping your body burn more calories.

Stay Hydrated 

Keeping yourself hydrated by drinking plenty water or herbal tea will help keep you satisfied throughout the day.  Sometimes your body can confuse thirst with hunger, so keeping that bottle of water close will help prevent you from eating when you are not hungry and keep your energy levels up.  Water is one of the few beverages that you can indulge in without it having a negative effect on your body.

Keep a food journal 

When you write down when, what, where and why you eat will make you conscience of the kinds of food you consume and how much.  This will help you get to know yourself a bit better and help you identify the times you eat too much and why, this will help you adjust your eating habits accordingly.  Having a food journal will also make you feel more accountable when it comes to your eating habits and will make you think twice before giving into those cravings

There are so many benefits of portion control and mindful eating, it would be silly mistake for you to not make it part of your daily eating habits.  Although it may be hard to start, after a while you will struggle to remember what life was like before your started taking control.  What are some of the ways you think you will start taking control of your portion sizes?  Let us know in the comments below.

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