Overeating alone is linked to several serious diseases. Overeating is linked to obesity, and a shorter life span. Overeating has also been linked to diabetes. It is interesting to note that eating too much food at one meal can negatively impact blood sugar even if the food was healthy.
Setting up you kitchen properly can make portion control easier at home. Also, have a strategy when you eat out can also help make portion control easier as well. The ten tips below will help you get your portions controlled with ease.
- Save large dinner plates for special occasions. Use your salad plates for your regular meals instead. Studies show that a smaller plate tricks your brain into thinking you have more food.
- Fill half your plate with low-calorie vegetables. The vegetables fill you up, and are full of colon-friendly fiber.
- Use a measuring cup and water to see what portion sizes your serving utensils dish out (like your ladle and serving spoons). This makes it easier to know what you are truly dishing out ; then it is not a guessing game figuring out true portion sizes.
- Use smaller eating utensils. You get more bites and you will eat more slowly. Use the smallest spoons and forks in your silverware set.
- Only use your salad bowls for salad, broth type soups, and fruit. Get some small to medium ramekins for serving yourself ice cream, nuts, creamy soups, and other calorie-dense items. The small sized dish fools you into thinking you are getting more.
- When eating out, get the smallest portion you can. Remind yourself that you can order more if you want to later. If that is not possible, ask for a doggie bag at the beginning of your meal and package half before you even dig in.
- Eat your fruits and veggies first. They will fill you up and they are low in calories. Salad with a low-calorie dressing is a great way to start any meal.
- Eat slowly and eliminate distractions. When you're first practicing this, put your fork down between bites. Turn off the TV when you eat, and try listening to soft soothing music.
- Eat three meals and two snacks a day. This will keep your blood sugar from dropping, which might cause you to overeat.
- Eat you calories, do not drink your calories. Drinking your calories is usually are not very satisfying and it will not keep you as full. Stick to water and unsweetened teas instead of fancy coffees, soft drinks and alcohol.
Portion control takes practice and perseverance. It is important to be mindful that your portions are not getting larger and larger. So from time to time go back and take measure. Ask yourself these questions to keep yourself in check.
- Are my pants getting tighter?
- Are my plates, forks and bowls getting bigger?
- Am I following the tips above?
 |
 |
 |
