If you want to control your food portion sizes, stop depending just on your will-power and try some of these tips.
Start from where you are – Gradually reduce your portion size so it doesn’t feel so depriving and overwhelming. Going from three scoops of ice cream to two-and-half is going to feel more reachable than going from three to one.
Learn what a normal portion size is – Don’t get bogged down with being accurate. Focus on what a normal portion size is generally, and gradually strive towards it.
Take small steps – If the step you’re taking feels overwhelming, make the goal smaller.
Add color to your plate – Think of your plate like a color palette. Strive to make it as colorful as possible with greens, yellows, oranges, and reds. The more colorful your plate, the more satisfied your brain will be and the less you will eat.
Add fiber – Fiber is filling, making you feel full faster and eat less. Foods such as vegetables, fruits, and whole grains have the most fiber.
Don’t put extra food on the table – When you put serving platters on the table, it bombards the brain with more food cues, and you’ll end up eating more. Leave the extra food in the kitchen.
Use small plates, bowls, and glasses – Smaller plates and bowls make your portion sizes look “fuller” to the brain. These signals will make the brain feel satisfied with smaller portions.
Slow down – Yes, it’s true. It takes about 20 minutes for your brain to get the message that you are full. If you eat fast, you’ll end up eating more before realizing you’ve had enough. Chew everything well before swallowing, swallow everything before taking another bite, take a sip of water between bites, and especially savor your food.
Wait a little – If you’re not sure if you’re full or not, wait a little (about 20 minutes). Chances are you’ll find out you’ve had enough.
You don’t need to have it all now – Remind yourself that there are no rules about food anymore, so you don’t need to have it all now. You can change your mind at anytime and have more later. It doesn’t have to be now.
Controlling your food portion sizes is easy if you use the smart tips above.
