How Portion Control and Mindful Eating Can Benefit Your Health
Portion Control Is Not a Diet
When you think about trying to lose weight, you probably think about restricting food intake and increasing exercise.
Many diets are fads that come and go. Fad diets are not sustainable for most people. They can also backfire and lead to weight gain.
Instead of turning to a diet to help with weight loss, try to make lasting changes to your eating habits. Healthy eating can help you lose weight and improve your health, without making you feel overwhelmed.
Portion control is one aspect of healthy eating. Unlike a diet. Which often requires refraining from eating certain foods, portion control doesn’t restrain what you eat. It simply measures it, making you more mindful about the foods you’re eating and how much.
Portion control involves paying attention to the amount of food you’re putting on your plate. If you have a favorite comfort food, you don’t have to give it up. You simply eat smaller servings. “Everything in moderation” is what portion control is all about.
6 Tips for Being Mindful About What You Eat
Being more mindful about what you’re eating and using portion control. Can be a healthier way of achieving your goals because you don’t feel deprived. Rethink how you approach eating with these tips:
1. Focus on Eating Slowly
This piece of advice may seem like a small step, but it can have a big impact. Slowing down while you eat can help you focus on how your body is feeling and notice when you feel full.
Your body takes approximately 20 minutes to โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที recognize that it’s been fed. If you race through your meal, you’re more likely to overeat because the cues that indicate you’re full haven’t had time to reach the brain. Help yourself slow down by practicing putting down your eating utensil between bites and taking regular sips of water.
2. Tune Out Distractions
Do you usually eat in the living room with the TV on? If you’re paying attention to what’s on the screen, whether it’s the TV or your phone, you aren’t paying as much attention to what you’re eating.
That means you probably aren’t fully savoring the flavors of your food or recognizing the fullness cues. Try to eat your meals at a table with minimal distractions.
3. Use a Smaller Plate
The beginning of a new way of eating seems like a good time for a new set of plates, right? Instead of eating meals from a standard dinner plate, use a smaller salad plate instead.
Using a smaller plate is one way to trick your mind into thinking you’re actually eating more because the amount of food looks bigger on the plate. Because a smaller amount of food will fit on the plate, your body is likely to still feel satisfied when you’re finished with the meal.
4. Take Stock of Serving Sizes
Wondering what a portion even is? An appropriate portion varies by food. There are a number of techniques to help you control portion sizes.
The first is to look at dietary guidelines. These guidelines break down how much you need of certain foods and can even help you visualize how much to eat. You should fill half of your plate at meals with fruits and vegetables, for example.