How to control your portion sizes and eat the right amount of food

The legendary “Clean Dishes Club” has its mission statement: finish the food that is placed in front of you, so that nothing is wasted. But what if there was road Plenty of food in front of you, almost for each meal separately, almost 3600 calories day?

American adults find it very difficult to clean their dishes Research Posted in International Journal of Obesity A few years ago he points out that we finished 92% of whatever food we feed ourselves.

However, these plates are drooping under the weight of fragments that have swelled in size over the past 50 years. Breads, burgers, theatrical popcorn tubs, trays of Thai food…they’re all bigger than they’ve been before. And if your stomach is trained to anticipate a certain amount of food (highly processed and calorie-dense food, keep in mind), it’s only natural to overindulge in the index when cooking for yourself as well.

How to get your stakes under control? This guide is a good place to start. From adopting a Confucian style at dinnertime to taking a stand on infamous cheat meals, here’s what you need to know.

Drooling, yes, but almost certainly a lot of food.

Getty Images / istockphoto

Hara Hachi Bin Lee

It’s Japanese “eat up to 80% full.” It is a common pre-meal tune in Okinawa, One in five on the planet The “blue areas” (a term describing areas with an unusually high concentration of centenarians) are, not coincidentally, a place where daily calories are eaten at less than 2,000.

Counting calories is a risky exercise, which often backfires and promotes unhealthy eating habits, but those who stick to the 80% rule don’t completely worry about labels or weigh portions on digital kitchen scales. They listen to their body, practicing one form of the present concept It is popularly referred to as It’s “self-eating”.

It’s easiest to practice the 80% rule during a regular weekday dinner menu. This is obviously a subjective concept – despite the seemingly formal ratio – but one you can get used to by paying close attention to your stomach during the meal. Slow down and eat with friends or family (instead of in front of the TV), and as soon as you feel close to feeling satisfied, call. if I were truly You’ll get hungry later, that’s fair enough, but at least give yourself the opportunity to eat a meal that gets you where you want to be.

Beware of restaurants

They know what they’re doing: butter, salt, enough food for two and a half meals, not just one. In a day and age when excellence on Instagram is more important than ever, some organizations have even exceeded the allotment of traditionally large American portions. (Every day or two I see a food vlogger contending for a plate of chicken and waffles that would make even Homer Simpson happy.)

Going out to eat can torpedo any semblance of portion control, and in some ways, that’s a good thing — like celebrating one’s birthday, or during the holidays it’s important to embrace happy eating events. Playing mental word associations with “big favour” and “you busted” is a useless, self-defeating exercise. life is tough. You are allowed to search for good food.

But remember: if that’s the case, you’re also allowed to ask your server for a half portion. Consider: Check the menu before you go, pair two sides instead of choosing an entree, order before everyone else (so you can stay firm on your decision!) Eat a thoughtful snack at home, while saying yes to salad or soup (give you’re on a little clown to see how hungry you are), or sharing with a partner.

eat colorful

It’s arguably the most important food dogma out there – if your plate has always had some shade of caramel brown, you’re probably neglecting some food groups and leaning heavily on fried/frozen/processed fare. Meanwhile, qualifying for “colored” eating requires little more than sprinkling different types of sauces on those beige dishes; It means embracing greens, grains, seeds, beans, peas, lentils, nuts and fruits.

But embracing diverse dishes, and keeping them small and sequential, can completely diminish the importance of dinner…in a good way. Why not make some small plates (tapping tapas philosophy) instead of filling the plate around a piece of meat? For example: put together a tasting menu of stained tomatoes, then oven-roasted asparagus, then mushroom risotto, then seared scallops. Eat as cooks eat, if the soul moves you, cook as you go. This will help promote an appreciation of the different flavors and how much you need to eat to feel full. Plus, you’ll likely become a better cook by chance.

on deception cheat

It’s hard. Cheat meals are fun (and again, all over Instagram), but as nutritionists quickly point out, they tend to act as a sort of permission slip for overconsumption — the idea being that some foods are seen as bad, even one holy day where you’re allowed to overeat. In eating as much of it as possible (usually because you have overcome some stressful physical challenge).

But this practice can lead to weight riding, which, over time, can fuel feelings of anxiety and depression. If you do not the rockor Chris HemsworthWith an entire team dedicated to helping you stay fit, the problem will only get worse.

From a serving size perspective, consider why you tend to “cheat” the meal in the first place. If you’ve just finished a marathon or a multi-day hike, that’s fair enough. (You’ll probably vomit most of it anyway, fair warning.) But if you’ve been craving a medieval feast-level cheat meal every time Sunday trades, it could indicate that you haven’t refueled properly all week. Compromise? Try to calm the urge without Crazy for calories. See what burgers and fries do for you. Don’t start with two burgers, big fries, shakes, and chicken tenders.

To skip or to scarf

Intermittent fasting is legal. Not because a YouTuber told you that a subtle 8:16:8 (or whatever) breakdown is “the only way to break through a state of fasting and achieve God’s standing here on Earth,” but in general, we all eat a lot, and sometimes, Skipping meals is a great way to cut calories. (Plus: There are genetic benefits hungry.)

But similar to hitting Trader Joe’s on an empty stomach, it’s possible to overdo it when hungry and ready/ordered road Too much food, which simply will not have a positive effect on portion control. When trying intermittent fasting, pay attention to what skipping a meal does to your energy level and mood; How that, in turn, affects your ability to get work done or exercise; And how rational you feel when you finally get to the next meal hour.

It can help to know exactly what to eat to break the fast ahead of time — and perhaps get used to preparing that meal or snack ahead of time. But if you start to feel like you’re posing the problem, or the chosen time of day makes it really difficult to skip a meal, it probably isn’t worth it. is similar to Hara Hachi Bin LeeThis is the situation in which developing an unconscious understanding of fullness will bear fruit for decades to come.

filling up!

Herding had a moment in the middle, then turned obsolete when intermittent fasting exploded onto the scene. Who cares—don’t bother with the schizophrenic maneuvers of poppy food trends. If snacking here and there throughout the day keeps your energy and, more importantly, keeps you from serving yourself too much when it’s time for a “real” meal, that’s totally fine.

Just keep it simple. Choose apple slices, whole-grain toast, avocado in any form, almonds, and dried fruit. Personally, I make a smoothie out of peanut butter, 2 bananas and oat milk every day. That’s all I really want in the morning, along with a few glasses of water and an iced coffee, and once I’ve done a little work, it’s lunch time. Find what works for you, and when in doubt, drink more water and eat more fiber. Your portions later in the day will reflect that sensitivity.

Mama Earth

Americans get rid of 80 billion pounds of food every year. Up to 40% of the United States’ food supply ends up in the garbage. This is my fault, this is your fault, this is the fault of everyone you know. We all do it and it’s bad if you want to be part of the solution, find out what the real portion size is. This way you can buy and cook what you already know you want to eat – and prevent yourself from dumping the rest (or do that thing where it sits in a pot for three days…and then throws it away while carrying your nose in shame).

Smaller dishes?

Size matters – when it comes to cutlery. Research has confirmed that people eat Larger portions of food When they eat from larger plates or bowls, and alarmingly, They don’t even realize they do it. This is probably the most stupid way to control your part; Just put the first serving in a small plate. If you want more, so be it. Wear a little more. And go from there. Trust us: you’ll be full – 80% of the way there – in time.

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