Portion control

It is important to maintain a calorie deficit while losing weight, and this inevitably leads to a decrease in the usual portions. Nevertheless, this does not mean that you have to be hungry every day. Portions should be a palm-size to eat less, but not to starve.

Add vegetables, fruits and greens to the dish

A good way to control your appetite is to add vegetables to every meal. This will help to reduce the number of calories. For example, a sandwich can be supplemented with spinach leaves, and with it fiber and nutrients. Replace the minced meat in half with mushrooms or beans, add the sliced ​​apple to the oatmeal, instead of bread, eat pita from whole grain flour, which can be filled with vegetables.

Do not eat from large plates

One of the most common habits. This was proved in a massive study conducted by Cambridge University staff, which was attended by 70 people. They were divided into two groups: the first used huge plates, and the second from ordinary ones. The result was unexpected: the first group ate 80% more of the norm. Experts recommend having small plates: this will help to avoid overeating.

Drink water before meals

A glass of water before meals allows you to achieve satiety quickly, because the main task of the liquid is to control feelings of satiety and hunger. Due to the intake of fluid, the amount of food consumed is reduced.

Keep proportions

No matter how much you exhaust yourself in the gym, the wrong balance of food can minimize all your achievements. The total volume of a single serving should be no higher than 350 grams. The distribution should ideally be as follows: 50% are vegetables and greens, 25% are complex carbohydrates, 25% protein. Of course, this is a standard approach, the proportions can be changed to fit your needs. For example, if you exercise often, increase a little bit the amount of protein.

Measure with your hands

Measure portions in the hands and fists. There are four groups of products – proteins (meat and fish), vegetables, carbohydrates (pasta, potatoes) and fats. So it is easier and faster to control the amount of food, because everyone’s palms are different, which means that owners of large hands can afford larger portions.

Take your time

No matter how trite it may sound, but this is one of the most effective ways to avoid overeating. Eating should take place in a relaxed atmosphere. The main rule that will help the stomach digest food well and experience a feeling of fullness is slow chewing.

Not everyone knows that the process of digesting food begins in the oral cavity, at the moment when the food is processed by saliva. In addition, the brain needs 20 minutes to understand that the stomach is full.

Share food with others

Small portions in huge plates are served only in gourmet restaurants. In middle-class cafes, they cook according to the principle of “a large piece makes the mouth happy.” In order not to overdo it, we advise you to divide portions in half with a meal partner.

Do not measure portions in batches

The reference point for all snack lovers is to eat one pack. At the same time, its means that you will overeat. To prevent this, put the food out of the box, container or bag on a plate in the allowed amount, and remove the rest for later. So you get rid of the temptation to eat something superfluous only because it is in front of you.

Keep your mind on what you are eating

When you eat, things and activities should be set aside. The only exception is conversation. Everything else, including working at a computer, watching TV, surfing the Internet, driving a car – should be excluded. With additional actions, the brain does not have time to notice how much you ate, and you can eat a whole bunch of food and not even notice it. You need to enjoy a meal so that the mind and body fully process the information about the amount of incoming food.


Depending on your type of food, you can calculate the weight of each serving.

How much to eat to lose weight if you used to eat four times a day:

• for breakfast you can eat 350-400 grams of food;

• for the second meal – up to 800 grams;

• on the third – up to 300 grams;

• on the fourth – 400 grams.

Portions for five-times eating per day:

• for breakfast you can eat 350-400 grams of food;

• for the second breakfast – 150-200 grams;

• for lunch – up to 800 grams;

• for an afternoon snack – 150-200 grams;

• for dinner – up to 400 grams.

And finally, with six meals a day, the amount of food eaten on each dose should not exceed 250-300 grams. Note that drinks are also included in the meal schedule.

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