Weight management in Australia seems to involve lots of constant efforts. With all the weekend barbecues, pub meals, and endless office tasks, you must have an incredibly sensible approach. One of the best ways to stay fit and trim is controlling portions. It does not mean cutting yourself off from any tasty treats. On the contrary, all you have to learn is the actual amount of energy your body needs. This guide contains all the information necessary to master portion control successfully.
What Is Portion Control?
Portion control implies making the optimal choice regarding the quantity of the given food for your particular meal/snack. Unlike serving size, a concept associated with nutrition labels, portion control allows measuring your plate by yourself. You have the power to make decisions regarding the portion sizes you consume. It guarantees no guilt feelings after eating your favourite meals.
The Science behind Portion Control
All people need a specific number of calories to perform all activities adequately. If your body gets more energy in comparison with the amount spent daily on exercising and movement, it will convert this excessive amount into the stored body fat. With portion control, you manage the consumption of energy. Moreover, this method helps train your stomach to receive enough energy. After a few months, you will start feeling full with less food.
Tips for Practicing Portion Control
Using Visuals and Measurements
It is not always feasible to take the measurements with the help of a digital scale. You may use your hands to control the portions regardless of where you are located. The right portion of proteins equals the size and thickness of your palm. The right amount of carbohydrates should match one cupped hand. Finally, colourful vegetables will take up two whole handfuls.
Being a Mindful Eater
The pace at which people tend to eat significantly impacts their weight. In order not to consume excessive calories, it is important to slow down. It takes around twenty minutes for our brains to receive the message that the stomach has received sufficient nutrients. Try to chew every bite well and enjoy its unique taste.
Having a Well-Balanced Plate
As you know, it is easy to maintain your portions if you have a healthy plate. Start with adding vegetables to half of your plate. Lean proteins and complex carbohydrates should take one-fourth each.
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Using Portion Control in Various Situations
Eating Outside
Portion control becomes particularly difficult while eating outside due to enormous servings. Consider dividing a big meal with a friend. Also, you may ask the restaurant staff to wrap half of your food in a box.
Preparing Meals
Preparation of the meals in advance is helpful in preventing overeating and consuming additional calories. Immediately after preparing your meals, divide them into individual containers. This way, you will have less chance to return to the kitchen after a stressful workday.
Snacking
Overindulgence during snacking sessions is another issue that many overweight individuals have to deal with regularly. Stop eating directly from large family packages. Serve your snack in a bowl to have an idea about how much food you have eaten. If you are short on time, opt for portion controlled diet shakes designed to control intake.
Combination of Healthy Habits
As it was already mentioned, it is wise to combine various healthy habits in order to achieve long-term success in managing your weight. Physical activities, daily hydration, and proper rest will positively impact your metabolism.
Learning how to control portions does not take much time. Try adjusting one meal a day based on the tips stated above. Once you gain confidence, you may apply this practice to other types of food and snacks. The result will pleasantly surprise you soon!
