Many diet gurus say that it’s okay to eat good food—just don’t eat too much. But what is the secret to controlling portions? How do we know when to stop, and more importantly, how can we stop?
Here are some tips from weight loss experts, tested by people just like you who have mastered the art of eating sensibly. They have found that it’s not necessary to go on a strict weight loss program to curb the pounds. They can eat what they love, but in a healthy way.
Weight loss tip # 1: Practice the 10-minute rule
Before getting second servings, stop and wait ten minutes. Your stomach takes this much time for it to register that it’s full.
It’s easy to wait 10 minutes. Drink some water. Tell a story to the other people at the dinner table. Or, if you’re at a party, decide to mingle before heading back to the buffet.
If you’re eating alone at home, use the 10 minutes to browse through the newspaper or even wash the pans you used to cook. You may find out you’re not hungry after all—or if you are, you’ve got your cravings under control and won’t pile a mountain of food on your plate.
Weight loss tip # 2: Use plates.
Our first instinct is to eat the chips right out of the bag. But we don’t see how much we’re eating, and before we know it, we’ve finished everything.
Most food packages will list the number of portions in the container. Read the food label, calculate the serving size, and then pour into a bowl or plate. Then, before you eat, get up and put the package back into the refrigerator or pantry. That means that if you want a second serving, you’ll have to get up from the table again—and sometimes the extra effort will be enough to make us change our mind about eating more.
Weight loss tip # 3: Load up on the healthy stuff.
If you like piling the plat with lots of stuff, then do so—but start with the healthy, non-fattening things first. For example, fill your plate with lots of salad and a controlled dollop of dressing. OR start the meal with a large bowl of clear soup. That way, you’ll feel satisfied (physically and emotionally) before you head on to the calorie-rich food.
Weight loss tip # 4: Use smaller plates.
Smaller plates help you stick to correct portions—even when you have an overflowing plate, you’re still eating much less than usual. Also make it a habit to order the smallest size of everything: the small café mocha, the single-serving bag of chips, a cupcake instead of a cake. If you’re eating out, split a meal with a friend. It’s cheaper, too!
Weight loss tip # 5: Pack up before eating.
Most recipes are geared to create 4 to 6 servings. So, after making a meal, get just enough for yourself and then store the leftovers—before you sit down and eat.
Photo from skrewtips.com