In a super-sized world, it’s important to watch your portions.
We live in a super-sized world, which can make maintaining healthy eating habits challenging. But by simply resisting the trend to eat big, you can save hundreds of calories per day, and keep your diet on track. So next time you sit down for a meal or snack, keep these tips in mind.
Focus on your food. Don’t just grab a bite on the run. Sit down, turn the TV off, put the phone away and enjoy what you’re eating. Experts agree that by focusing on your food you’ll enjoy it more and be more aware when you’ve had enough to eat. A Cornell University study took the concept one step further and proved that those who ate in an environment with soft lighting and music ate 18% fewer calories. Foods that take longer to eat, like oranges, salads, and artichokes also help limit calories by giving your stomach a chance to tell your mind it’s full.
Plate with intention. Never eat from a bag or box. Researchers found people ate 50% more when they were given no visual cues as to how large a portion should be. It’s the only way to keep track of how much you’re eating. And be aware of the size of your dish. Pots, pans, and dishes have gotten larger over time. Don’t fall into the trap. Invest in smaller pots and you’ll cook less. Eat from smaller plates and you’ll automatically eat less food.
Plan ahead. Some people suggest drinking a large glass of water before every meal to promote weight loss. Guess what? A recent study proves this simple tip does work. If you know you’re heading into a high-risk environment, like an event with a celebration dinner, wear form-fitting clothing. The more you eat, the less comfortable you’ll feel and no one wants to ruin a fun evening just for an extra forkful. And speaking of events, if you find yourself in an all-you-can eat situation, don’t just dive in. Do a quick lap to find the healthy choices, avoid the sweets and starches completely, and limit yourself to one plate.