7 Tips to help you manage your portion control, stop you from overeating & promote weight loss.

  • Drink room temperature/warm water at least 30 min before you are due to have your next meal. This will help you to feel full to some degree and therefore help you to eat less
  • Use smaller plate/bowl sizes, studies have suggested that the size of our dinnerware subconsciously has an impact on the amount of food we consume. So, eating from a bigger bowl/plate will mean that one is more likely to overeat than someone eating from a smaller bowl.
  • Use your plate as a portion guide: break down space on your plate into halves, quarters etc. in relation to the different food groups: Vegetable or Salad: Half a plate, Protein: Quarter of a plate (Lamb, Chicken, Fish, Eggs etc.) Complex Carbs: Quarter of a plate i.e. starchy vegetables (Sweet potatoes, Beans, Chickpeas etc.) High-fat foods: Half a tablespoon (Cheese, Butter, oil etc.)
  • Use your hands as serving guides: The size of your hands usually corresponds to the size of portion amounts your body needs, therefore using your hand as a means of portion control can be a good indication to the number of food groups you should be consuming.
  • Protein: A palm-sized serving for woman and two palm-sized for men
  • Vegetables and Salads: A fist-sized portion for woman and two fist-sized for men High-carb: One cupped-hand portion for women and two for men.
  • High-fat: One thumb-sized portion for women and two for men
  • Eat slowly: Eating too quickly makes you less aware of getting full and therefore makes you prone to overeat, so we would recommend that you take your time and eat slowly as it will give your stomach time to tell your brain that it is getting full.
  • Don’t eat straight from the packet: Eating food from the packaging will most certainly encourage you to overeat, this especially deems true when eating from jumbo or share size packs.
  • Use a food Diary: It may sound a bit tedious writing down exactly what you eat each day but by doing so, it makes you more aware of the food going into your mouth and helps you take account for the extra calories that we often forget about.
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