How much do you eat in one sitting? Have you ever considered using smaller plates? According to researchers, large portions may prompt overeating. People who are served big portions tend to eat more, even if they are on a diet. This leads to a higher energy intake and increases their risk of weight gain.
A recent study has found that eliminating oversized potions could reduce energy intake by 29 percent among U.S. adults and 16 percent among U.K. adults. Eating less can decrease the average daily calorie intake by 12 to 16 percent among British people and 22 to 29 percent among Americans. Although obesity rates are on the rise, most restaurants still offer oversized portions.
How Do Large Food Portions Affect Weight?
How much you eat is just as important as what you eat. Even the healthiest foods can cause weight gain and high blood sugar when consumed in excess. The larger your portion size, the more calories you’ll eat. Unless you burn those calories off, you’ll eventually gain weight.
Eating too much may also affect your digestion, cause insulin spikes, and drain your energy. Most people feel tired and sleepy after having a large meal. Portion control is the first step to weight loss. Nutritionists recommend eating small, frequent meals in order to control your weight, curb hunger, and keep your metabolism up.
Simple Ways to Reduce Portion Sizes
There is more than one way to reduce portion sizes. You can divide the plate in half and fill one side with veggies and the other one with fish or lean meat, use smaller plates, or prep your meals ahead of time.
If you’re really hungry, drink a glass of water with psyllium husk before eating. Psyllium is an insoluble fiber that holds water and fills you up. You can also replace starches with leafy greens, make carbs the topper instead of the base, or start your meal with an appetizer. As a rule of thumb, do not eat from the box or bag.
