In order to lose weight, sometimes you don't have to go on a strict diet or go to the gym every day. It is enough just to eat right. And one of the best ways to make sure you're not overeating or starving is to watch your portion sizes! Here's how to learn it.
Many are accustomed to putting more on the plate than is necessary. Some were influenced by older relatives, others succumbed to the influence of society. Also, remember that the stomach sends a satiety signal 20 minutes after a meal. Obviously, during this time, you can have time to eat a large plate of goodies, when you could get by with an average one. Over time, people get so used to eating as much as is on the plate, and not being guided by their feelings, that it can be difficult to turn off this path. But this is very important! Here's what nutritionists advise.
1. Half a plate is taken by greens
The best option is a mix of salads or a light vegetable salad. In the second half - fats, proteins and carbohydrates.
2. The undershot should be about the size of a fist
And ten cakes will definitely not fit into it! A handful of nuts will allow you to forget about hunger for a long time.
3. Eat fruit before meals
Best in half an hour. Banana before breakfast (but you can also during), orange before lunch, apple before dinner. They will cheer you up and fill part of your stomach, preventing overeating.
4. Eat slowly
Although in a large family, as you know, they do not snap their beak, forget about children's speed-eating competitions for dinner. If you eat slowly, your body will produce less of the "hunger hormone" ghrelin, which means your brain will not receive signals that you urgently need food (when you don't need it at all).
5. Drink a glass of water half an hour before meals
Water is never superfluous, and the body benefits from it. In addition, hunger often turns out to be thirst. After drinking water, you will know if you really want to eat.
6. Try to add fat to your food
But only useful ones! For example, avocados and nuts. Fat increases the feeling of fullness and is digested for up to 4 hours, so you won't feel like eating any longer.
7. Buy smaller plates
You won't notice a 1-2 cm difference in diameter, but you can eat 20% less.