One of the best ways to lose weight, to avoid improper snacking, or eating too many unhealthy foods is to exercise worthwhile portion control. But what if you’re too hungry after a meal? Surely you should eat until you are sated?
Well, the problem is that thanks to many, many years of our ancestors not knowing where their next meal might come from, our bodies are designed to make use of what we have right now. So in other words, our bodies consider eating too many calories a worthwhile choice over not having enough.
As many modern societies will often have an abundance of food available, it’s important to be mindful you don’t fall back on this habit too often. Instead, portion control can help you reclaim your dietary habits more easily. In this post, we’ll discuss a few measures for making use of this best practice.
Tips for Exercising Better Portion Control for Health
Measure Beforehand
Before you start eating, take the time to measure out your portions. You can use a food scale or measuring cups to get an accurate idea of how much you’re eating. This helps you avoid the temptation to overfill your plate. Once you’ve measured your food, put the rest away. This is helpful for foods that are easy to cook too much off, such as spaghetti strands that bulk out more than you had expected – this is perfect if using dinner recipes for one!
Split Food Groups
Just having the spread on your plate can help. Half your plate should be vegetables, a quarter protein, and a quarter complex carbs. This method ensures you’re getting a balanced meal without overloading on any one food group. It’s a simple visual guide that can make a big difference in your portion sizes, especially if you’re pressed for time. A smaller plate might also help you limit portions.
Wait After A Meal, Even If You Want A Second Helping
If you finish your meal and still feel hungry, don’t rush to get seconds if you’re trying to portion control. Wait about 20 minutes. This gives your body time to register that you’ve eaten instead of staying in that “calorie stuffing” mode we mentioned in the intro. Often, you’ll find you’re not as hungry as you thought. If you’re still hungry after waiting, have a small, healthy snack instead of a full second helping, or drink some water.
Eat More Low-Calorie, Healthy Foods
You don’t need high-calorie food to feel satiated. You can instead fill up on foods that are low in calories but high in nutrients. Vegetables are perfect for this. They’re packed with vitamins and fiber, which helps you feel full. You can eat a large volume of veggies without consuming too many calories. Or you can dip some cucumber or carrot sticks into some hummus, which is delicious, and better than a bag of chips.
With this advice, you’ll be much more able to exercise better dietary portion control. However, make certain you’re still hitting the recommended amount of calories for your age, weight and physical needs. Don’t let any of the advice above cause you to undereat.
