Portion size is one of the biggest problems for people trying to lose weight. Below are 3 tips to make portion size less of an issue and to get back to eating less.
Tip Number 1: Add In More Salad
A great way to feel full but to eat less calorie-dense food is to add in lots of salad to your meal. What I do is I make a huge salad of lettuce and grated carrots. I keep it simple or add other things depending on what type of meal I have. Then I will either mix this huge portion of salad into my dinner or alternatively add bits as I eat. The more salad I eat the better and the less likely I am to go back for seconds.
Tip Number 2: Eat Slowly
As it takes time for you to digest complex foods, it also means it takes time for your body to be satiated by the food. So eating slowly will let you enjoy your food and also give your body time to digest some of it or to start to at least.
Of course though, this can be difficult if you are really hungry or if you just aren’t used to do it first. I know that when I enjoy something I tend to wolf it down even if I think I am eating slowly. This is why the other tips may help you more.
Tip Number 3: Don’t Eat Watching TV or At The Computer
Eating at the computer or watching TV takes your attention away from the task at hand. If you aren’t focused on your eating, it is very easy to overeat without even realising it because your mind is on other things.
One of my favourite things is to eat at the table with my family and I have noticed I eat less when I eat that way.
Eating smaller sizes doesn’t have to leave you starving. If you feel hungry still make sure it is real hunger you are actually experiencing. Most of the time it is usually a need to drink some water or that your body is under digestive distress. If your tummy is making noises or feeling funny, this isn’t hunger but digestive distress. If you just wait half an hour the digestive problems should subside. True hunger comes from the throat and isn’t an urgent need. If you can’t handle the digestive issues then just eat some fruit. A few bananas can help settle your tummy before bed.
Generally being more mindful of your eating and not treating it as a secondary issue is the most helpful thing you can do to reducing portion sizes and thus your waist.