Tuesday tip: Portion Control 🥗
Portion control is super important for healthy eating and long term, sustainable fat loss but it’s one of the hardest things to master. Here are a few tips to help you naturally control portion sizes and develop healthy habits.
# 1 Aim for 50/25/25
Start by filling your plate half full of veg or salad, then a quarter with protein and the remainder with whatever starchy veg or carb you’re having (potato, rice, squash etc).
# 2 Set aside leftovers
If you plan to eat some for lunch tomorrow etc then set it aside at the start rather than after – that way you won’t be tempted to keep picking after you’ve eaten your portion.
# 3 Share
When you’re out at restaurants or cafes consider sharing with whoever you’re with. Portions are usually massive at restaurants so it can easily feed two, especially with things like potatoes or chips.
# 4 Smaller plates
Lots of studies have shown that eating from smaller plates leads to less calories being consumed (even when subjects are allowed to top up the plates). So choose side plates and small bowls to trick yourself into eating less. We’re conditioned to clear our plates, even when we’re already full, so this way you can clear your plate and not over eat.
# 5 Take a whiff
As well as our eyes our noses are heavily linked to feelings of satiety. Take time to smell the food you’re about to eat – breathe in the scent and savour it. Studies have shown this helps to limit the number of calories consumed by tricking your brain in to thinking you are more full than you are.
# 6 Don’t eat from the bag
Put your food or snacks out on a plate before eating then, rather than eating from the bag. Visually seeing your what you’re eating sends a message to the brain about the quantity you’re consuming and leads to less likelihood of overeating.
# 7 Put away distractions
When you’re eating focus on eating. If you’re distracted by TV, phones, etc then studies have shown you’re likely to over eat. Pay attention to what’s going into your mouth and you’ll be better able to recognise when you’re full and stop before you overeat.
Happy Tuesday 🤗
Xx
Every Step Fitness 