8 TOP TIPS FOR BETTER PORTION CONTROL.. I thought I would delve into this & give you some practical tips.
It’s one of the issues I come across everyday with my 1:1 clients.
My aim is to give you tips you can easily apply to stop portion sizes from sabotaging your waistline, weight & energy levels..
Tracy’s top tips for portion control
OK this doesn’t mean eat tiny amounts or measure out precisely the number of peas on your plate! But if we’re eating too much, we may need to retrain our brains to see a smaller-than-normal portion as satisfying enough. Here’s my top tricks to retrain especially as Christmas & New Year approach…
Use a smaller plate
A standard-sized portion will look small on a larger plate, making you feel dissatisfied. Use a smaller plate to prevent overloading.
Think you haven’t had enough? Wait for about 20 minutes before reaching for a second helping. It can take a little while for you to feel full after you have eaten.
Don’t add extra side dishes
If you already have some starchy carbohydrate with your meal, do you need bread as well? You could be doubling your portion, so if you like to have some bread on the side, you’ll need to cut down the amount of starchy carbohydrate on your plate accordingly.
Give measuring cups a go
Finding it difficult to gauge the right amount to eat? Try using measuring cups. You don’t need to have special cups, though; you could use any teacups, mugs or containers that work for you. It’s just a simple way of measuring the amount for you every time.
Be selective with your seconds
Finish your meal with fruit rather than chocolate cake. An apple will help to fill you up more than a couple of squares of chocolate, but both contain similar amounts of calories.
Don't pick at leftovers
Avoid the temptation to polish off meals or to nibble leftovers.
Wasting food certainly isn’t ideal, but it doesn’t mean you need to finish off everyone else’s portions! If you find it happens regularly, then get into the habit of cooking less or have a plan to use up leftovers in another meal.
Check food labels
Make sure you know what portion the nutrition information on the front of pack relates to. It might be different to the amount you would normally serve yourself.
When you’re out- watch out
When you’re eating out, watch out for supersized portions. It’s easier to avoid temptation if the food isn’t on your plate to begin with. It maybe worth asking if you can have a smaller portion & seeing if it’s available.
Which tip will you try this week?
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