Obesity is spreading like an epidemic, affecting people all across the world. But, did you know this epidemic is easily curable than any other epidemic that we have witnessed so far? And much to your surprise, you are the person who can cure it yourself. Yes, you. But how? Just by controlling your portion size. Research shows that people tend to eat everything they have on their plates. And if they could manage their portion size, putting a check on alarming weight gain becomes very simple. Given below are a few tricks that would help you control your portion size.
Start with a glass of water
Drink a glass of water before 30 minutes of your every meal. When you are well hydrated, your body becomes capable of distinguishing between thirst and hunger, which in turn makes you less susceptible to overeating. Water also makes you feel full, therefore acting as natural portion control.
Eat slowly
Would you believe it if someone says, there is a difference of 20 minutes between getting full and realizing that you are full? Probably, no. But it’s true. It takes 20 minutes for your mind to realize that your body is full, and until then, you have already overeaten. So make sure to control your eating speed to avoid binging.
Use smaller utensils
Now, this trick is a bit psychological. When you serve a portion of food in a bigger bowl/plate, it gives you the illusion of less food on your plate. On the contrary, when you serve the same portion of food on a small plate/bowl, you feel the food is sufficient. The plate/bowl size plays a trick on your mind, and that’s how you end up consuming more food when served on a big platter. If you want to limit your food consumption, clearly small utensils are your best friends.
Ask for less
If you are a fan of eating out, ask the waiter to serve you less portion. Restaurants are infamous for serving more than the usual serving size, probably up to 2.5 times more than the standard size. Now, you are smart enough to do the math and calculate how prone you are to overeating when eating out. To avoid every possibility of overeating, you can always ask your waiter to serve you half a portion before ordering your food. If the hotel doesn’t serve half a portion, consider finding yourself a company, someone who can share your food.
Measure
It may not sound feasible at first, or you may have a hard time adjusting to that initially, but measuring your intake beforehand will help you cut down on your calorie consumption to a significant extent.
You must include half a plate of salad in your meal with high-quality protein. Meat, fish, egg, poultry, dairy, beans, tofu and pulses are a rich source of protein. Protein-rich food makes you feel full throughout the day and keeps you active too. You must cut off on your carb consumption, but don’t underestimate the power of complex carbs. Starchy vegetables and whole grains are a good source of complex carbs.
Utpal Khot
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