The Power of Portion Control
If you wanted to make just one change to encourage permanent weight loss, I'd recommend you started with portion control. Eating the right sized portions encourages good digestion, less fat storage, reduced body weight, and improved metabolism.
Here are some tips to improve your portion sizes:
1. Take generous portions of salad and vegetables. These foods have fewer calories and higher fiber, so they make you feel full faster. A good rule of thumb is to take up 50 % of your plate with veggies.
2. Eat soup or salad first. If you feel full after eating your soup or salad, stop there.
3. Be the slowest eater at the table. This is a very important step for portion control. For even better results, try timing your meals. Chew slowly and completely. This aids digestion and helps you stop eating sooner.
4. Drink a large glass of water 15 minutes before a meal. This fills your stomach and also quenches thirst. Often thirst is mistaken for hunger.
5. Dish yourself half as much food as you think you'll need. Most of the time, as the old phrase goes, "your eyes are bigger than your stomach."
6. Wait 15 minutes after finishing your first course before going back for seconds. This leaves you time to digest your food and know if you are already full.
If you truly internalize these habits, you'll be able to maintain your weight loss results even when you're on vacation or when you quit counting calories. These are strategies for permanent fat loss.
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