Let’s face it; as Americans we are familiar with the larger portion sizes that have gotten bigger and bigger over the years. We eat big meals and think nothing of super sizing each and every portion of every meal. It’s not surprising that while we eat more and more, our weight has gotten higher and higher. Nowadays, most people would be hard pressed to even recognize a proper serving size.
Portion Control
Take some time and learn what the proper food portion recommendations are. For example, a fruit and vegetable serving is equal to half a cup. A regular dairy portion equals 8 ounces of milk or an ounce of cheese. Three ounces is a normal portion of cooked meats. This list is not exhaustive by any means but get in the habit of preparing meals according to the true and correct portion size versus the regular portions we have gotten used to making.
One way to help with portion control is to weigh and measure your foods. If you are the type that likes to see a full plate; fool your eyes. Use smaller plates to serve your meals. Your plate can still be full- it’s just smaller. Fix your plate from the stove; don’t use serving bowls on the table. Eat what is on your plate and if you are still hungry, force yourself to go back to the stove. You will find yourself eating less that way. If the serving bowls are on the table you will just automatically reach over and get more.
Eat More Fiber
Eating meals full of fiber will fill you up faster thereby helping you to eat less. Fiber adds more volume to the foods we eat so eating higher fiber foods will help you fill full faster. This works if you stop eating when you are full. Fiber also stays with you longer than empty, processed foods so you fill full longer. Foods high in fiber include oats, bran, vegetables and dried beans.
Prepare Only What You Need
Typically, if we cook too much we eat too much. If you are trying to eat less, only fix that which you are planning to eat at that meal. If you are preparing extra servings for someone to take for lunch, prepare that in advance before you fix your plates. That way you still get your next meal already made and you aren’t tempted to eat in with dinner and over eat.
Eat Mindfully
Stop eating in front of television. Stop eating in the car. Stop eating while reading a book. Focus on your food and be present when you are eating. Eating while distracted tends to cause us to overeat. When we are focused on anything else but our food, we are not sending the right signals to our brain. We don’t understand the signal that our bodies are full. We don’t pay attention to those signals even if they were sent. Make your meal the complete focus of what you are doing. If you are eating with your family, be present in that moment and not thinking about the 1,500 other things you need to do the next day or next week. Savor the food and the company and make the meal the event.
R. Cartee is a freelancer who strives to live intentionally. For over five years she has helped many feel encouraged to make changes. As a writer of motivational content she takes advantage of the multiple features offered by Grammarly grammar checker a tool that adapts to writing style and provides sound feedback focused on writing excellence.
