We’ve all been there. Looking at a mountain of delicious food, eyes bigger than our stomachs, and feeling like we should eventually be rolled out of the restaurant. But fear not, fellow fitness warriors! The use of parts doesn’t have to be a boring battle. Here are some tips and tricks for getting smarter on your plate, and handling those parts like an adult, all while supporting your weight management goals:
Plate up for victory:
Size Matters: Reduce your dinnerware! Studies show that we tend to fill up the plates in front of us, so eat the jumbo plates and opt for salad-sized plates. It creates an illusion of abundance and does not allow for heaps of new help.
Visual Hints: Speaking of illusions, play with colors! Colorful fruits and vegetables pop naturally on white plates, making portions even more formal in size.
East-Fa Power:
Pack your own food: Prepare healthy foods like nuts, berries, or baby carrots in small containers to avoid mindless eating. This way you are taking a serving of food, not a whole package!
Leftovers Reimagined: Avoid the temptation to raid the refrigerator late at night by getting leftovers right after cooking. Plus, the pre-divided dishes are perfect for grab-and-go lunches.
Mind Muning:
Slow Down and Savor: Enjoy the taste and texture of your food! Put the phone down and eat well, listening to your body’s hunger cues. You may be surprised at how full you feel after a small meal when you eat mindfully.
20 Minute Rule: Sometimes it takes a while for your brain to register as full. After eating a meal, wait 20 minutes and go back for a few minutes.
Behind the plate:
Hydration Hero: Drink plenty of water throughout the day. Dehydration can sometimes mimic hunger, so staying hydrated can help you avoid overeating.
Watch out for liquid calories: Even some seemingly healthy sugary drinks and smoothies can pack a hidden calorie punch. Choose water, unsweetened tea, or black coffee most of the time.
Remember that portion control is a journey, not a destination. There will be slip-ups, but don’t beat yourself up! Just get back on track with the next meal. By incorporating these tips and tricks, you will be pro portion control, feel great and reach your weight management goals with a smile in no time. Now go win that plate!
