Simple ways to measure and control portion sizes
#tbh you can eat literally everything BUT in moderation. Find out how you can control the portion of your meal.
Start with a glass of water
It’s a known fact among those who are trying to lose weight that its best to start each meal with a glass of water simply because it will make you feel less hungry. One study that observed a group of adults that drink 500 ml of water before each meal resulted in a 44% greater decline in weight over 12 weeks.
Use your hands
Let’s be practical, you can’t be carrying a mini weight scale everywhere you go to control the portion of your meals, right? Use your hands! Your hands normally correspond to your body size.
- For high-protein foods such as meat, fish, poultry and beans, a palm-sized serving for women and two palm-sized portions for men.
- As for vegetables and salads, a fist-sized portion for women and two fist-sized portions for men is just what your body needs.
- You can only have a fist-sized portion for women and two for men of whole grains and starchy vegetables.
- For high-fat foods such as butter, oils and nuts, one thumb-sized portion for women and two for men.
Chew your food
Do you know that your brain takes around 20 minutes to register that you are full after eating? So, take time to chew your food instead of eating it quickly.
Size of your dinnerware does make a lot of difference, so make sure you get smaller plates, bowls or even spoons.
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