One of the biggest mindsets my client’s describe is that they were taught from an early age ‘to eat everything on your plate’. So as adults, they find it hard to reduce their portions or stop over eating.
Now while this mindset is a comforting excuse, as an adult, you now have a CHOICE as to what you eat, how much you eat and when to eat. It is time to change that mindset you had as a youth.
When I was young my parents made me eat offal, tripe and lambs brains (to my disgust…So I can happily tell you right now I CHOOSE NOT to eat those types of food as an adult!
Hence, it is very possible to change old mindsets and create new ones.
Learning what a portion size actually is and eating that amount, can be very difficult for some people initially. I have found that people are notoriously bad at estimating portion sizes are.
Reducing PORTION SIZE will reduce the amount of CALORIES you consume. The less calories you consume the more weight you will lose!
Here are my top 5 tips for portion control.
1. Don’t Skip Meals: If you’re starving, you’re more likely to eat an extra-large portion. For most people, the best plan is to eat three well-designed meals and one snack.
2. Measure And Weigh Food: Measuring and weighing are so critical as we’re such poor judges. We don’t know what 3/4 cup of nuts looks like.
3. Serving Size Vs Portion Size: Serving sizes per container are listed on the nutrition facts label. For example, a small bag of chips may say that it contains two servings, so if you’re eating the whole bag—your portion size—you’d have to double the calorie, fat, and carbohydrate information per serving to know how much you’re consuming.
4. Use Portion Control Plates: These are handy plates with painted lines that help measure carbohydrates, proteins, cheese, and sauces.
5. Plan Your Meals For Each Day: Choose 3 main meals and 2 snacks. Prepare them the day before so that it saves time and you have food readily available.