Overeating is one of the main causes of obesity worldwide, but we aren’t noticing that we’re eating more than the necessary and the food servings are increasing.
Over the last years, the servings were increased in restaurants and fast food chains, accustoming people to consume more, hence rising the weight.
Bigger food portion sizes means more calories and not precisely in healthy foods: the typical hamburgers, sodas, fries are bigger and bigger than before, this marketing problem of the big folks is translated in unhealthy behaviors affecting all ages.
Homemade food is, overall, with less kcals than the eaten outside, and you know certainly the ingredients that were used.
Is it Possible to Reduce the Servings? Surely, here are:
8 Ways to Reduce the Portion Sizes
1.- Take Out of Your Mind the Concept of the “Clean Plate”
Raise your hand if you haven’t cleaned up a dish, no matter the size, because we had to do it?
I’ve had sometimes this behavior and this isn’t good, because you eat more than necessary and it’s pretty unconscious.
It’s better to consume a rational portion and to stop. Possibly, the leftovers can be saved for other day or even put in the freezer too. In that way your stomach doesn’t result overloaded.
2.- Take a Break of 10 Minutes
The stomach has about this lapse of delay to communicate with the brain that is full. While you chat with your companion let pass this time, or if you’re eating alone, make something you like; listen music or reading, before serving again. After this time, if you’re still hungry, eat a prudent serving size of vegetables or salads (I know it isn’t easy, specifically with desserts).
3.- Never Ever Eat Directly of the Box or Package
If you buy a meal to eat on the go, put the correct portion on a dish and save the rest of the package. Sit down, calm and enjoy it chewing slowly.
4.- If You Eat a Lot, Choose Healthy Options
There is no problem with abundant meals with vegetables, salads or soups, whenever they are, with low fat dressings because the calories involved are few, so the portions can be big. Anyway, be aware that vegetarian meals aren’t exempt of overweight problems if you’re trying to lose weight.
5.- Use Small Dishes to Put Your Yummy Food
Visual control is a good measure; less space means better emphasis in correct servings – a small trick to distract your brain 😉
6. -Pick Up Individual Servings in Food Rich in Calories
Whether you prepare or buy it, try to control this point. Will you buy an ice cream? Instead of purchasing a familiar package, pick up several individual ones. Choose a small package of French fries and not the super – bigger one.
When it comes to nutrition, read the labels to check out if it’s for one person or more, also read carefully the kcals of the same.
7.- Put on the Table Just What You’ll Eat
It isn’t recommended serving sizes that you cannot handle. To avoid the point 1 pay attention in serving exactly the food you want, and in that way, you’ll be conscious of the situation, if you appeal to an extra portion.
Never skip meals on purpose to lose weight, this can lead to unhealthy yo-yo patterns in your weight and health.
8.- Still Hungry After the Meal? Add Volume
With smaller portions, may be you want something more at the end. You can try fruits like an apple, orange, or watermelon.
Desserts are great, but why not trying first the healthy fruits option and later if it’s, absolutely necessary, at least choose a low-kcal one.
Food Serving Sizes
What am I forgetting to add? Do you have other tricks to control your intakes?