Choosing the right foods is important but how to control your portion sizes is definitely as important, if not more\u00a0so.<\/p>\n
Our food culture has changed a lot in the last 50 years.
\nFirst of all, food is a lot more available than it used to be and secondly, portion sizes\u00a0are a lot bigger.
\nThe food industry has definitely played a role in this. Studies on consumer behaviour have taught the industry that offering bigger portions for better value is more profitable. Some portions on the menu are often way too big and the bad\u00a0news is that consumers often end up finishing them.<\/p>\n
If your goal is to shed some weight and\/or body fat, have a look at your portions and see if you can make some changes.<\/p>\n
Here are a few tips which can help you to control your portion sizes:<\/p>\n
Use smaller plates, bowls, cups and glasses.\u00a0If you use smaller plates you will probably start to scale back your portion sizes.<\/p>\n
Scale back your meat and potato portions and increase your veggie intake. Fruit and vegetables are relatively low in calories and high in fibre. An easy trick is to fill half your plate with veggies, a quarter of your plate with protein (meat, fish, poultry, tofu) and one quarter with healthy starch (brown rice, quinoa, barley). Another thing you can do is to eat a cup of low-calorie soup before your main meal.<\/p>\n
Somehow when we drink our calories we don’t feel full and the calories don’t seem to register. You’re better off eating (and chewing) your calories. Eat an orange rather than drinking the juice.<\/p>\n
Drinking some water before you eat will make you feel fuller and help to keep your portions down.<\/p>\n
Buying in bulk can be a lot cheaper but doesn’t always help when it comes to weight loss. Rather buy single servings which will help not to eat more then one serving.<\/p>\n
Instead of eating your nuts out of a bag, rather put them in a cup so you know exactly how much you’re having. Don’t turn your snack into a meal.<\/p>\n
Because a packet of food is labelled as\u00a0organic or fat-free doesn’t mean that you have to finish to whole bag. Calories are still calories.<\/p>\n
Sit down when you’re having a meal, enjoy and take time to chew.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Choosing the right foods is important but how to control your portion sizes is definitely as important, if not more\u00a0so. Our food culture has changed a lot in the last 50 years. First of all, food is a lot more available than it used to be and secondly, portion sizes\u00a0are a lot bigger. The food industry has definitely played a role in this. Studies on consumer behaviour have taught the industry that offering bigger portions for better value is more profitable. Some portions on the menu are often way too big and the bad\u00a0news is that consumers often end up finishing them. If your goal is to shed some weight and\/or body fat, have a look at your portions and see if you can make some changes. Here are a few tips which can help you to control your portion sizes: Use smaller plates Use smaller plates, bowls, cups and glasses.\u00a0If you use smaller plates you will probably start to scale back your portion sizes. Include\u00a0more veggies in your diet Scale back your meat and potato portions and increase your veggie intake. Fruit and vegetables are relatively low in calories and high in fibre. An easy trick is to fill half your plate with veggies, a quarter of your plate with protein (meat, fish, poultry, tofu) and one quarter with healthy starch (brown rice, quinoa, barley). Another thing you can do is to eat a cup of low-calorie soup before your main meal. Decrease\u00a0liquid calories Somehow when we drink our calories we don’t feel full and the calories don’t seem to register. You’re better off eating (and chewing) your calories. Eat an orange rather than drinking the juice. Have some water before you eat Drinking some water before you eat will make you feel fuller and help to keep your portions down. Buy single servings Buying in bulk can be a lot cheaper but doesn’t always help when it comes to weight loss. Rather buy single servings which will help not to eat more then one serving. Don’t snack out of the bag Instead of eating your nuts out of a bag, rather put them in a cup so you know exactly how much you’re having. Don’t turn your snack into a meal. Control your portion sizes, even if you’re eating healthy food Because a packet of food is labelled as\u00a0organic or fat-free doesn’t mean that you have to finish to whole bag. Calories are still calories. Eat slowly Sit down when you’re having a meal, enjoy and take time to chew. <\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43,125,25],"tags":[57,75,58,54,120,52,53,124,98,55,92],"yoast_head":"\n