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.