To start with any weight loss program, eating less food is the foremost thing that everybody follows. This strategy of consuming less food in order to lose weight not only leaves the stomach growling but also drains out the energy which makes you feel tired and exhausted all the time.
On the contrary, if you are controlling your portions and eating only healthier food then it will not only help you lose weight faster but will also keep the hunger at bay.
There are loads of misconceptions about portion control. Let’s first debunk those myths.
What is Portion Control?
The key to losing weight is to burn more calories than you consume. Portion control means that you are well-aware of how much food you need and its nutrient value. It is difficult for many especially if you don’t know the correct approach to do it. Many times people drastically reduce the amount of food to accomplish their weight loss goal which is not at all necessary.
Portion control doesn’t mean eating less or tiny amounts; it means replacing fast food, sweets, caffeinated drinks, and other unhealthy food with healthier choices that give a fuller feeling in the stomach and is extremely important for weight loss.
If you struggle to control your portion, I have a few successful and easy-peasy tips to control your portion for weight management and live a healthier life.
- Water to Your Rescue
Drinking water before eating a meal makes you feel full and ultimately you end up eating less food. It can help you avoid overeating and staying hydrated of course! If you are bored with the taste of plain water then you can also have coconut water, vegetable soups, and chemical-free juices with zero to a few amounts of natural calories to cut portions and lose weight.
- Choose Small Plate
Large plates can make standard food smaller which can cause you to indulge in overeating. The size of plates, spoons, and glasses can influence the amount of food we eat. For this reason, use small size dinnerware to avoid overeating and feel satisfied with the food quantity. Avoid eating directly from the containers unless you know its exact quantity/size inside.
- Fill Up With Veggies
Add various vegetables in your daily diet to lose weight effectively. Veggies are low in calories but high in fiber and other essential nutrients that are useful for your weight management and your overall health. Bulk your meal with various vegetables and 1-2 bread so that you can curb hunger accordingly with more protein and fewer carbohydrates.
- Stay Away From Distractions
We tend to eat more while scrolling through Facebook or watching Netflix. A distraction increases the tendency to overeat because of our lack of awareness of our food. On that note, keep your phone away and switch off T.V while you eat. Make sure your entire focus is on the food while you eat so that you can easily get the signal while you are full.
- Perform Yoga For Your Mind & Body
Practice mindful practices like meditation and yoga which can help you avoid distractions and focus more on your mood. These days we come across various forms of yoga and some also claim yoga can help you lose weight. However, this ancient practice and philosophy are not limited to physical benefits alone. Physical and mental benefits such as flexibility, weight loss, reduced stress levels, etc. are all but side effects or a few of the many advantages of this lifestyle, called Yoga. Yes, the practice of Yoga becomes your lifestyle.
It works on your body, mind, and soul and makes you more aware of your physical and mental being. This increase in awareness also helps you bring in positive changes in your day to day habits and build a routine that helps you maintain a healthy body and mind. Thus, intense yoga practices like Ashtanga Yoga, Hot Yoga, or Vinyasa, though result in increased flexibility, strength, and weight loss, the most important benefit is how these practices help shape your inner awareness and thoughts and how they inspire you to make conscious choices.
- Recognize Your Signals
You need to recognize and distinguish between physical and emotional hunger for rapid weight loss. Eating out of boredom or when you are feeling stressed over something scientifically called stress eating leads you to eat more throughout the day. Therefore, before indulging in any meal ask yourself whether you are actually hungry or just experiencing any emotion. Mindful eating is the key to lose weight and stay fit.
- Don’t Stock Up Unhealthy Food
We tend to grab the food more often if it’s in our reach. It’s difficult to control yourself if your kitchen is stocked up with unhealthy and sugary food & beverages. Therefore, to avoid eating unhealthy food which leads to an increase in weight, it is a clever idea to not keep any high-calorie food item in your kitchen and avoid unnecessary temptation.
- Take High-Fibrous Snacks
Foods enriched with fiber score high on a scale called satiety index thereby cutting the calorie intake. To fill in the large gaps between meals and trim meal portions, I would advise you to keep healthy snacks handy to curb hunger and lose weight easily. Given below are a few items that you can consume:
- Fruits- Apple, strawberries, pears, & citrus fruits.
- Greek yogurt
- Chia Seeds
- Decide Meals In Advance
We don’t measure food portions if we are extremely hungry and tired. Eating food while you are on the verge of hunger increases the risk of overeating. Chances are to eat less if you prepare it in advance and keep it in portion-sized serve ware to eat in the right amount without worrying about the calories.
- Eat a Healthy Sweet Treat
Everybody has a sweet tooth. But, since you are on a weight loss journey you need to be careful about what you eat whilst satisfying your sweet tooth. For this purpose, I recommend you to have naturally sweet options available like fruits, coconut sugar, honey, or maple syrup. You don’t need to completely cut down on sugar even if you are trying to lose weight. You just need to make smart decisions that serve the same purpose without compromising on your health.
The tips and tricks that I have shared above are simple to follow and avoid the risk of overeating. You don’t have to follow a strict diet and drastically eat less to lose weight. Ideal weight management involves monitoring your eating habits instead of using other people’s eating habits. Just like in Yoga, you have to become your own guide to stay fit and prevent binging. Make these simple changes and stay healthy!
Rashi is a Graduate from Amity University with a Journalism and Mass Communication degree, a strategic thinker with expertise in writing about Food & cold-pressed juices, and a creative content creator.