Do you want to change your eating patterns for the better? If so, you’re in for a treat! Today’s post is about mindful eating and portion control. If that sounds intimidating, don’t worry! We’ll share some helpful tips for getting started and making strides toward positive change.
Why Portion Control Is Important
Portion control is more than just a fad. It involves feeding your body the ideal quantity of food for optimal health. By paying attention to our meal portions, we can avoid overeating and establish a positive relationship with food.
Top Tips for Portion Control
- Smaller Dishes: Use smaller dishes to deceive your brain into believing you are eating a more substantial meal.
- Divide and Conquer: Divide your dish into quarters: one quarter for whole grains, one quarter for lean protein, and half for vegetables and fruit. Making a balanced dinner is simpler with this visual tool.
- Pre-Portion Treats: Pre-portion snacks into small containers. This satisfies your appetite while helping you stay on course.
The Benefits of Mindful Eating
Mindful eating involves taking your time with each bite, being in the moment, and thoroughly experiencing the tastes and textures of your food. Mindful eating techniques include:
- Use All of Your Senses: Consider your food’s tastes, textures, and colors before taking your first mouthful. The eating experience is improved by using your senses.
- Taking Time to Chew: Put your fork down between bites and thoroughly chew your food. This not only facilitates digestion but also enables you to appreciate the flavors.
- Consume Food Without Distractions: Put your phone aside and turn off the TV. You can better tune into your body’s hunger signals if you eat without interruptions.
Getting Around in Restaurants and Social Situations
People tend to struggle with mindful eating and portion control more when they eat out or attend a social gathering. But even in these circumstances, portion control is still possible. Here’s how:
- Share and Divide: If the restaurant’s portions are large, consider splitting a dish with a companion or getting a to-go box immediately to take half of your meal home.
- Start with Soup or Salad: As an appetizer, select a side salad or soup with a broth base. This can help you control your appetite. Don’t fill up on bread!
- Choose Wisely: Look for grilled, baked, or steamed menu items. Avoid foods that are “fried,” “creamy,” or “loaded” because they typically contain more calories.
Celebrating Advancement Over Perfection
Perfection is not the point here. It’s about moving forward and developing behaviors that improve your well-being. Accept the journey and give yourself permission to occasionally indulge in sweets.
Choosing What Is Right for You
Because everyone is different, what works for one person might not work for another. Finding a portion control and mindful eating strategy that works for your preferences and way of life is the key. Be willing to explore many tactics until you find one that feels natural.