A¬†nutritional food scale is a powerful tool for controlling¬†how much you eat.¬†The essence of this approach is simple: cut your portion sizes, and weigh what you are about to eat.
During the last few years, our portions have become larger. A tendency to overeat is widespread. Quite often we feel that we must finish our meal, even if we already feel full. A dark side of this trend is that eating big meals makes¬†our stomach stretch. Therefore, the more we eat, the more we get used to larger portions.
Good news is that you can¬†beat this habit by learning to control the size of your portions.
It might be somewhat troublesome to weigh everything you eat, especially¬†if you have a busy life. However, this approach is often¬†recommended by the nutritionists.
- One serving of proteins (red meat, fish, poultry and eggs) should not exceed 4 ounces.
- A serving of carbohydrates, such as pasta, grains or cereal, shouldn’t be¬†heavier than 4 ounces.
- One serving of fats (oil, peanut butter, etc.)¬†should¬†weigh no more than 1 ounce.
One Serving at a Time
The¬†essence of this approach is in learning to recognize the maximum portion sizes of different meals.¬†Try to get used to¬†having one serving at a time, and use serving cups to measure meal sizes. Using associations with certain objects can help¬†memorize how the¬†servings of certain foods should look:
- A serving of fruit – a tennis ball
- Meat, fish or poultry – a piece of soap
- A piece of cheese – four dice
- Potatoes – a computer mouse
- Rise, grains, pasta or cereal – a hockey puck
- Milk or yogurt – a cup
Half a Usual Portion
Cut your normal portion in two parts. Eat only one of them. Try sticking to this rule and stay away from second helpings: you will notice that your stomach requires less to make you satiated. Cutting your portions in halves will automatically decrease your calorie intake. In the beginning, you might experience a feeling of hunger throughout the day. Drink plenty of water or juice in order to avoid this.
- Use smaller plates.
- Reconsider second helpings; wait 20 minutes to ensure you’re still hungry.
- If you can’t resist eating snacks, go for single-serving portions.
- When eating out, choose foods that are served in smaller portions.
- Avoid watching TV while eating; you are likely to eat more without even noticing it.
- Add spices while cooking; this will¬†make your food taste more diverse. In addition, you will gain a feeling of satiety faster.
Make weighing what you eat and controlling your portion sizes more effective by keeping a personal food log. Record everything you eat, as well as portion sizes and their weights. Do so for at least a week, then analyze your records. This information can help you track down the negative trends. Keeping the log can help you to design your own healthy menu.
Controlling portion sizes¬†can be very¬†powerful for¬†slimming down. You’ll see that in a couple of weeks eating smaller food servings will become¬†a habit.