Eating Small Portions During Meals

One of the most significant steps to take in weight loss reduction (and keeping it off) starts with your meals. Portion control is an equally simple way to lose or keep your weight. In addition, smaller meals may also shoot out your energy during the course of the day. Sticking to small portions may be difficult at the beginning, but once you start, you’ll pick up the habit quickly.

1. Read the labels

Reading the labels on food items will let you know exactly how much of the food is in one portion. For instance: 15 chips, 1/2 cup or 1/2 the package.

This information will aid you in finding out how many calories, carbohydrates or fats are in one serving of the food. This can be supportive if you’re dieting or sticking to a particular eating pattern.

2. Eat larger portions of fruits and vegetables

Go for at least 5 servings of vegetables and fruits each day. These low-calorie dynamos offer essential nutrients to your diet.

  • About 1 cup of raw vegetables and 2 cups of leafy greens count as 1 serving of vegetables.
  • About 1 cup of fruit or 1/2 cup dried fruit counts as 1 serving of fruit.
  • The number of vegetables and fruits you need each day may be based on your age, gender, and level of physical activity.

3. Eat smaller portions of grains and starches

High carbohydrate foods like starch and grains can be a vigorous part of your diet. Nonetheless, compared to vegetables, lean protein and fruits, they contain more calories and fewer nutrients. It’s vital to monitor your portion sizes of these types of foods.

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4. Measure how much you eat

Serve yourself the quantity you’d usually eat and measure it. This will let you know the definitive amount that you’re eating. Are you consuming 5 oz. of chicken, 1 cup of rice and 1 cup of salad? Figuring out how big or small your normal portion sizes are, aids in letting you know how you’re going to lessen their size.

5. Buy smaller silverware and utensils

Most studies have proven that the larger the size of dishes and serving utensils, the more food you’ll consume. Shun this slip up by buying smaller bowls and plates and using a soup spoon rather than using larger serving spoons.

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