🍽Today’s CHEATCODE: Portion Control!
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🍽Obesity is a growing epidemic, as more people than ever are struggling to control their weight.
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🍽Increased portion sizes contribute to overeating and unwanted weight.
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🍽People tend to eat everything on there plate so controlling portion sizes can help prevent overindulging.
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1️⃣Use Smaller Dinnerware
Evidence suggests that sizes of plates, spoons and glasses can unconsciously influence how much food someone eats
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🍽For example, using large plates can make food appear smaller — often leading to overeating.
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🍽Most people feel just as full having eaten from a smaller dish as from a large one.
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2️⃣Use Your Plate as a Portion Guide
A rough guide for each meal is:
🍽Vegetables or salad: Half a plate
🍽High-quality lean protein: About half a plate — stick to primarily to poultry, fish, eggs, tofu, beans and plant protein.
🍽Complex carbs: add last (palm-sized portion/one pot-spoon)— such as whole grains and starchy vegetables (rice, macaroni, potatoes)
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🍽As vegetables and salad are naturally low in calories but high in fiber and other nutrients, filling up on these may help you avoid overeating calorie-dense foods.
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3️⃣Ask for a Half Portion When Eating Out
4️⃣Start All Meals With a Glass of Water
5️⃣Eat Slowly & without distractions (texting, TV)
6️⃣Don’t Eat Straight From the Container
7️⃣Be Aware of Suitable Serving Size (Reading food labels also increases awareness of proper portions)
8️⃣Use a Food Diary or Coach!
Documenting your intake can increase awareness of what you consume. This can motivate you to make healthier choices and reduce your chances of overeating.
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How do you prevent overeating?❓👇🏻
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✴️Need a plan or ready to start coaching CLICK LINK IN BIO
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