If you like food, it can be pretty tough to control your portions. The temptation is to pile your plate high and wolf it down. But that could be having an adverse effect on your health. This guide will teach you how to measure and control portion size.
Use Smaller Dinnerware
When it’s time to eat, try using a smaller dinner plate. It doesn’t have to be super tiny, but make the diameter of the plate noticeably smaller than usual. Your eyes will be convinced that there is more on your plate because it looks like you’re getting more food. But when your forkfuls are gradually smaller and your stomach is full, you’ll be pleasantly surprised to find out your plate is actually empty.
Understand if you have an illness
Your eating habits can be affected by illnesses. Hyperthyroidism can make you gain weight and often requires medication. Dysphagia can make it difficult to swallow and requires a product like SimplyThick. If you feel like you have an illness that could be affecting your eating, visit a medical professional.
Use Smaller Utensils
There’s a psychology behind smaller spoons and forks – you’re less likely to scoop up food with them. Your body has an automatic habit of filling the spoon or fork completely before it touches your mouth. This can lead to overindulgence. If your fork is smaller, you’ll be more likely to scoop smaller amounts of food at a time, which will help you control portions.
Use Your Hands as a Serving Guide
Your hands can do a great job at measuring portions. When setting your plate down, fill your hand with an amount of food that is equal to the amount you plan to eat. The next time you serve yourself a meal, use this technique in reverse – fill your plate with the same pile of food as what’s sitting in your hand.
Ask for a Half Portion When Eating Out
If you don’t measure your food, it’s easy to overeat at a restaurant. But it is possible to bring portion control to the table. Simply ask your server for a half portion of the food you’re already planning to order. It’s less embarrassing than ordering off the children’s menu, and it still allows you to try new dishes without breaking your diet.
Start All Meals With a Glass of Water
Even if you don’t feel hungry right before a meal, it’s important to drink a few glasses of water beforehand. Your body requires water to digest food properly and move it along through your digestive system.
Take It Slowly
Make it a point to chew your food slowly. This will allow your stomach some time to send the signal that it’s full. Even if you don’t feel comfortable eating small portions at first, try this technique until you get used to how much is enough. Soon, your stomach will tell you when you’ve had enough without having to rely on a fancy watch or scale.
Use a Food Diary
It’s hard to tell if you are eating too large of a portion. When the food is right in front of your face, it can be easy to deny yourself more. That’s why afood diary can come in handy. Every day before you eat, write down the time you ate and how much you consume. After a few weeks, you’ll be able to tell how much food it really takes to satisfy your stomach. You may find that what you think is an appropriate portion is actually way too large.