Simple Ways To Reduce Portion Sizes Without Feeling Hungry

Portion control is one of the most important yet overlooked factors involved in weight loss. Learning what a portion size actually looks like can make all the difference. Most people either overestimate or underestimate the amount of food consumed. On top of that, restaurants and fast food bars offer oversized portions. Eating too much not only leads to weight gain, but also puts you at risk for diabetes, insulin resistance, indigestion, and liver disease.

Here are some easy ways to reduce portion sizes without feeling hungry:

Fill Up on Veggies

Vegetables are high in fiber and low in calories, leaving you full. If you want to slim down, fill at least half of your plate with veggies. Serve them along with a source of protein, such as beef, poultry, or fish. This simple trick helps curb hunger and makes portion control easier.

Buy Single Servings

Purchase single servings of nuts, trail mixes, and other snacks. This way, you can enjoy your favorite foods without going overboard. For example, a medium bag of potato chips contains over four servings. But you can always buy a small bag that’s enough for one serving. The same goes for chocolate, dried fruit, and cookies.

Use Smaller Plates

Eat your food from smaller plates or portion control plates. Statistics indicate that plate size has increased from nine inches to 12 inches since 1980. By using smaller plates, you’ll trick your brain into thinking that you’re eating more.

Drink Water Before Meals

Studies have found that drinking a large glass of water before meals may curb hunger, causing people to eat less. Water fills you up and suppresses appetite for a short time. It also slows digestion, leaving you full longer. Use this trick to prevent overeating and keep hunger at bay!

Avoid Distractions

Snacking in front of the TV or while surfing the Web is one of the biggest mistakes you can make. It’s easy to overeat when you’re focused on something else. Savor your meal, chew slowly, and avoid distractions during lunch or dinner. Eating slowly also improves digestion and calms your mind, so take the time to enjoy your food.

—

For health and wellness consultations, call to schedule an appointment with us at 03 5229 5192 (Myers Street Family Medical Practice), 03 5241 6129 (The Cottage Medical Centre), 03 5264 8838 (Torquay Medical Health & Wellness Clinic). For Corporate Care Program and inquiries about flu shots for your employees, visit Workplace Health & Safety Victoria.