Nowadays, in this fast-paced world, unhealthy eating habits are common. We eat foods like high-calorie, high-sugar foods, sweet drinks, and more. These eating habits are the cause of obesity in most adults, and even one in three children is overweight. 

Controlling your portion size can be a way out of this disease. You can deal with this issue by including good ingredients like healthy edible oil, green veggies and fibre-rich food products.

A well-balanced meal should have

1. Half a plate filled with rich salad and vegetables
2. Quarter plate filled with high-quality protein: dairy, tofu, pulses, beans, etc.
3. A quarter plate filled with complex carbohydrates: your regular roti, bread, idli, whole grains, etc.
4. Half a tablespoon of healthy fats: edible oil, butter, cheese, etc.

Have you ever noticed that even after working out daily in a controlled manner and taking good care of your diet, you are still not losing weight? 

This is only because of your portion size. We need to look carefully after the portion size we are eating. It is scientifically proven that controlling the portion size can help you lose weight easily.

Portion control needs to be incorporated into the lifestyle. Initially, it can be challenging and overwhelming, but gradually, within a few weeks, you can see the changes or lose weight, which will be very rewarding. Hence, maintaining consistency is important. 

Here are a few tips to control your portion size, whether you are at home or outside.

 

5 Tips for Portion Control

1. Load Up on Colourful Veggies

If not given thorough research, weight loss journeys can also lead to nutrition loss. 

Therefore, load your plate with colourful veggies cooked in a healthy edible oil of your choice, which will keep your nutrition level balanced.

Moreover, it will keep your skin and hair health uncompromised. You can add these to your mid-meal snacks as well. Replace the mayo and other sauces with hummus, hung curd, or guacamole.

2. Eat Before you are too hungry

Being undisciplined towards meal timings can be a possible reason for overeating. Our bodies feel hungry around the same time of the day, but we do not eat at that particular time. 

Until we sit for a meal, our blood sugar level is dropped, dehydration kicks in, and we tend to overeat. Then, the guilt comes and signals the body to store more fat. Start understanding your body's signalling and eating your meals on time. 

Eating slowly and taking a long time can also help you lose weight. 

Starting your meals with a glass of water can also be a great way to control your overeating. 

3. Don’t eat from a bag or box directly

Eating directly from a bag or box can lead to overeating. Research has shown that 50% of people ate more if not given any visuals on portion size. 

When we snack while watching movies or out of boredom, we do not look for portion size and tend to overeat. 

4. Take a tour of your buffet

If you have a buffet at your workplace or anywhere else, just have a look at the buffet dishes first. T=A research has concluded that people usually fill their plates with the first 2-3 dishes even though they do not enjoy eating them. 

Hence it is suggested that you first have a look at the buffet and then take the food on your plate that you like. It can help you reduce overeating.

5. End your meal with fennel seeds or a cup of peppermint tea

Eating desserts or chocolates after a meal is addictive and not beneficial to our bodies. We tend to complete our meal after dessert. 

Try adopting the traditional ritual of having fennel seeds after a meal. It not only curbs your sugar craving and keeps you away from desserts but also helps in digestion and prevents acid emesis. Also, it makes you feel fresh after a meal.

If any day you want to have a hot beverage or generally prefer a hot beverage, have a cup of peppermint tea instead of dessert.

Portion control is an effective way to maintain a healthy lifestyle and nourish the body. 

Importance of portion control

The Power of Moderation

In this world of super-served buffets, moderation is the key to unlocking the full potential of your food. Always enjoy your favourite foods by eating in moderation and maintaining a healthy and balanced lifestyle. You can also change your edible oil from unhealthy to healthy so that your favourite dishes become healthy. 

Finding Balance on Your Plate

Focus on how much you eat, along with what you eat. Incorporate various foods into your diet to ensure your body receives the nutrients required to live to the fullest. 

Mindful Eating: The Art of Savoring

Mindful eating is the practice of being fully aware of your eating habits and food choices. By incorporating mindful eating, you can keep your portion size in control, improve digestion, and enhance your dining experience. 

Smart Swaps for Sensible Portions

When it comes to portion size, small changes in your diet can go a long way. Incorporate nutrient-dense foods rich in protein, fibre, and healthy fats, which can help you feel satisfied in a small serving. Vegetables, fruits, lean grains, whole proteins, and healthy fats like edible oil help you maintain proper portion control and nourish your body.

The Journey to Wellness Begins with You

We understand the importance of a healthy lifestyle and provide you with resources to make your life healthy. Whether you are starting a healthy life journey or want to take it to the next level, we are here to guide you at every step.

In this busy world, it is important to look after your health. By incorporating mindful eating and eating in moderation about what to eat and how much to eat, you can unlock the true potential of your good food. 

Take control of your portion size and begin the journey of a healthy life and a healthy you.