Control Your Portion Size
Portion sizes have soared over the decades. In one cookbook, the serving sizes for main courses were sometimes 62 percent bigger in the 2016 edition than in the original 1920 edition. Super-size portions are now the new norm in restaurants. No wonder we’re super-sizing too!
Remember the expression ‘less is more’? Well it’s true, especially when it comes to healthy metabolism and diet. We need smaller amounts of Clean Healthy foods to keep our bodies in peak condition and our skin glowing.
Here are ten cunning tricks to help you eat less, while still feeling satisfied. Start incorporating them into your daily routine. It’s easy to make small changes: you just need to take control and start.
- USE SMALLER PLATES (and bowls and cutlery)
Researchers have shown that if you shrink the diameter of your plate from 12 inches to ten inches, you will reduce the amount you eat. It could easily be more. In one study, those who spooned ice-cream into small bowls ate 31 percent less than those with big bowls, yet, crucially, felt just as full.
- GET SOME BLUE PLATES
People eat less when their food contrasts with the color of their plates, presumably because it’s easier to see just how much you are eating. Blue is a good idea because no food is a true blue, and it’s a color that doesn’t stimulate appetite
- DELIBERATELY DISH OUT SMALLER PORTIONS
People eat 92 percent of what they serve themselves, however much they put on their plate. We suggest a serving size of around the amount of food you could put into your cupped hands. Then wait for three hours before you eat again.
- NEVER EAT OUT OF THE BAG
Our habit of mindless eating means we’ll keep eating if we don’t recognize how much food equals a portion. So we’ll eat far more if we’re eating cookies out of the box, or even grapes out of the bag. Buy smaller boxes and bags, take out the amount you want to eat, no more, and serve it in one of your small blue bowls.
- KEEP YOUR TRIGGER FOODS OUT OF THE KITCHEN
Don’t buy them. Problem solved. The same goes for any food you don’t want to eat for health or dress- size reasons. If it’s not there, you can’t eat it.
- DON’T BUY PROCESSED FOODS WITH A LOW-FAT LABEL
People eat up to 23 percent more of food that’s labeled low-fat. Plus, these low-fat foods are often packed with salt or sugar to “improve the flavor”!
- ASK FOR A DOGGY BAG IN RESTAURANTS BEFORE YOU START EATING
Given the humungous portions in restaurants today try ordering a starter as a main course with extra vegetables or salad. But if you can’t resist a main course, and it looks like a hefty serving, ask your waiter to bag up half of it before you start. It’s likely you’ll never feel hungry enough to eat it and, of course, you have already waved away the bread basket — haven’t you?
- SLOW DOWN
People who are effortlessly thin chew more than people who aren’t. The most effective way to achieve this is to start eating at your normal pace, then consciously slow down your chewing rate halfway through your meal. That way, you may never want to finish it.
- EAT WITHOUT DISTRACTIONS
The television, magazine, computer are all big no-nos. Eating with people is important, of course, but don’t get so carried away that you forget about what you are eating. Think about your food, make a decision to savor the taste and note how you feel as you eat it. You will enjoy it more and eat less.
- EAT FOR PLEASURE AS MUCH AS HEALTH
The better your food tastes, the less deprived you will feel. Healthy people tend not to force down food they don’t like just because it’s there.