Too much of a good thing can make it a bad thing. And while certain foods are healthier than others, over-eating any food is a recipe for packing on the pounds.
Over the last 50 years, portion sizes have steadily gotten larger and during this same time, more and more people have begun struggling with their weight.
Is this coincidence? I don't think so!
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That's why it's very important you learn proper portion control. Not only will this prevent you from overeating, but it also allows you to fit some of your favorite foods in, without getting you off track.
So what do you need to know?
All Plates Aren't Created Equal
It's scientifically proven that people eat more than they should and it all has to do with how our brains work. Researchers at Cornell University have found that people tend to want to eat until their plates are empty. To confirm this, they held an experiment. They had 4 people sit at a table and eat soup from a bowl.
The surprise, however, was that two of these bowls were attached to a tube which refilled them without the eaters noticing and the people who were eating from these refilled bowls ended up consuming 73% more than those eating from a normal bowl. The worst part is that after the meal, these people did not even feel more satisfied than those eating from the normal bowl because they were used to eating until their bowls are empty.
If satisfaction comes from eating everything on our plate, the simple solution to feeling satisfied without overeating is to use smaller plates! That way we can eat until we're content without loading up on extra calories.
Hands-On Experience
Some people actually use food scales to keep track of how much food they're consuming and while this is definitely the most accurate way to track your portions, there's another way that's so much easier: Simply use your hand as a visual guide! It may sound funny, but it works and is actually pretty accurate. Here are some tips you can use to come up with the right serving size for almost anything you want to eat:
- 1 serving of meat = the fleshy part of your palm.
- 1 serving of cheese = two of your fingers together.
- 1 serving of grains (cereal, pasta, rice) = your cupped hand.
- 1 serving of oil or salad dressing = the tip of your thumb.
- 1 serving of candy = your thumb.
Dining Out
When you're dining out, you have less control over the amount of food they bring you, but you still can make it work! Be sure to ask if they have smaller portions of the meal you want. Sometimes you'll find them on the lunch or appetizer menu. If not, then just ask for an extra dish. That way, you can fill your new plate with as much as you want and enjoy the satisfaction of eating it all.
Using these tips and tricks, you're able to enjoy your meals without having to feel guilty about eating too much. As your plates begin to shrink, so will your waistline. So give it a try and be sure to let me know how it works for you.
*This post was originally published on June 17, 2013.
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Image via iStock
