Portion control can help you lessen the extra weight significantly. It is essentially you playing tricks on your mind, which helps shed the extra pounds. What’s important is that these measures are easy to follow and simple to take.
So, you don’t need to dedicate extensive time to these tricks or pour in any extra efforts. Here are some of the steps that you can take:
- Use Small Plates And Forks
This is a good measure that can chip in weight reduction. Evidence indicates that we are likely to fill 70% of the plate irrespective of its size. So, when your plate’s size is small, you are likely to eat a smaller portion.
For example, eating in a ten-inches plate as compared with eight-inches plate equates with 52% more food. The fork size plays a similar role. A smaller fork corresponds with less food consumption.
- Start Your Meal With Soup Or Salad
Begin the main course with a starter such as salad or vegetable soup always. Research agrees that participants who had soup before the main dish ate 20% fewer calories than those who dive straight into the main dish.
Another similar study learned that eating a salad before the main meal helped participants eat lesser. As per the study, those who had a small salad consumed 7% fewer calories. On the other hand, those who had a large salad took 12% few calories.
- Practice Mindful Eating
When you are mindful or live in the moment, you are more aware of what you are eating and how much you are eating. What’s more, mindful eating ensures that you don’t overeat and don’t eat unless you need to. So, you can say goodbye to excessive eating.
If you pay attention to your food instead of the TV, then you will be more mindful of how much you are eating. Similarly, only eat when you are hungry. Ask yourself how hungry you are at a scale of 1-10. Give yourself the honest answer and eat only when you are genuinely hungry.
- Drink Water Before A Meal
Drinking water before your meal helps to fill your appetite. This will leave you partly full so that you don’t overeat. An investigation showed that participants who had two cups of water before their breakfast were able to eat nearly 13% less than who didn’t drink water before their morning meal. Therefore, drinking water can help you reduce your calorie by filling your stomach.
- Make Some Changes To Your Diet
Make small changes to your diet. These are easy to make and can chip in weight loss. Here are some choices that you can make:
- Replace sugary sauces in your meals with herbs and spices
- Prefer dark chocolates over milk ones
- Switch to having whole grains instead of white or refined grains
- Satisfy your sweet tooth with fruits
- Use olive oil in place of vegetable oil
- Change solid fats such as margarine with olive oil as well
- Pick lean proteins and seafood over fatty meats.