Portion control is an essential part of healthy eating. The amount of food consumed can make or break your diet. When you rely on visual cues to track your portions, it’s easy to go overboard or miss important nutrients. Eating too much of anything, including healthy foods, can lead to weight gain and chronic disorders. Thus, it makes sense to track your portions and stick to correct serving sizes.
Most people are notoriously bad at estimating the calories and nutrients in food. Follow these tips to avoid portion size pitfalls and shed excess weight:
Downside Your Plate
A study conducted in 2006 has found that people who used larger plates consumed 16 percent more food than those eating from smaller plates. According to researchers, it’s possible to drop up to 18 pounds per year just by using smaller plates and bowls. This optical illusion tricks your brain into believing that you’re eating more than you actually are.
Use Blue Dishware
The human brain doesn’t associate food with the color blue. Studies have found that eating from dark blue plates can help reduce food intake by as much as 33 percent. Additionally, portion size looks bigger on dark colored plates because the food stands out more than it does on a white plate. Switch to blue dishware to cut calories and eat less without even realizing it.
Slow Down
Your body needs about 20 minutes to register that you ate enough. Rushing down your meal will leave you hungry and deprived. Take the time to enjoy your food and chew slowly. Savor every bite and focus on the flavor. Avoid watching TV, reading the news, or surfing the Web during your meal. Sit down while eating and try to relax.
There are many things you can do to reduce portion size and stick to your diet. Simple things, such as making your own single-serving packs, weighing your food, and swapping starches for veggies can help you cut calories effortlessly.
