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In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- 14 Ways To Cut Portion Sizes And Feeling Full
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
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14 Ways To Cut Portion Sizes And Feeling Full
Dear Reader,
It sounds too good to be true... eating smaller servings and not feeling hungry. The trick is to realize portion control doesn't have to mean eating tiny servings.
Here's how to do it.
1. Start
with a glass of water. 16 ounces before you eat. If your stomach is full of water, you're less likely to overeat at the meal. What's more, symptoms of dehydration may be what's really behind your rumbling tummy, so a drink may eliminate the feeling you have to eat altogether.
2. Wear form fitting clothing as clothing that's fitted may prompt you to slow down and asses how hungry you feel when eating. Or keep you from going back for a second helping.
3. Add veggies as fillers. Use spinach as a sandwich topper or in pasta or stir fry dishes. Swap mushrooms for half the ground meat in most dishes. Make oatmeal better with diced apples. Look for ways to get more veggies, and whole grains into the things you make now.
4. Pay attention to the color of the dish and the food. Did you know the color of your plates might just impact how much you eat at a meal, so says a Cornell University study from 2012. A higher color contrast, (pasta with red sauce) on a light plate, or lighter foods on a dark one may have you eating less.
5. Make the carbs the topper, not the basis of meals. Instead of making granola the base of breakfast, fill a cup with yogurt and sprinkle a bit of granola on top. Stir fry can have more veggies and some lean protein, served over a smaller amount of brown rice.
6. Dim the lights, listen to soothing music to set the mood for a more relaxed meal. Taking your time increases your enjoyment, but cuts your portion sizes.
7. Put some work into eating. Choose foods that need to be shelled, peeled or unwrapped - oranges, pistachios and Edamame are all smart options.
Continues below...
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14 Ways To Cut Portion Sizes And Feeling Full Continued...
8. Don't eat from the bag/box, instead remove a serving and eat that. It's far harder to tell how much you're eating when you have no visual cue as to what makes a serving.
9. Have some soup before you meal. Research shows that when you begin a meal with soup, this may help you cut your overall intake of calories. In a 2007 project, those who ate soup before lunch cut their total intake of calories by 20%. Go for a broth-based soup with veggies.
10. At the buffet table, check out all the offerings before choosing what to eat. A Cornell University study found that more than 75% of diners put the first food they saw on their plates (healthy or not), the first three foods on the buffet line made up 2/3 of all that they ate.
11. Drink from a tall, thin glass, as this helps you limit your cocktails while encouraging you to enjoy them more slowly. There's a study from 2005 that found even experienced bartenders pour 20% more alcohol into a wider glass than a tall thin glass.
12. Limit your mealtime distractions. Turn off the TV, put aside the smartphone and tablet and focus on eating. Studies have found those who watch TV during meals tend to eat more. As for lunch at the desk, try to get away as eating before the computer can have you feeling less full, or have you eating mindlessly as you work.
13. Downsize your serving utensils and plates, as research finds those given larger bowls served themselves 31% more without knowing it, those who had larger scoops served 14.5% more. Go for the smaller sizes and you'll eat less without realizing it or feeling deprived.
14. End a meal with a different kind of sweet treat. Try a decaf tea like peppermint, cinnamon, chocolate or something fruity for a simple, low calorie way to satisfy your sweet tooth.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://edition.cnn.com/2014/03/05/health/gallery/cut-portions-easily/index.html?hpt=he_t4
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