6 Tips Reducing the Portion of Eating Without Being Famished

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When you want to lose weight, the first thing you might think about is reducing the portion of the meal. For those of you who are used to eating with large portions, this is probably a difficult thing. But, you'll be able to get used to it.

Reduce the food portion slowly so that you can easily adjust to the changes. Do not be afraid to feel hungry when you reduce the portion of the meal, this can you recognize in many ways.

Tips to reduce the portion of the meal

Be smart in choosing the foods you eat when you want to reduce the portion of the meal. The foods you choose can affect your satiety level. Here are some ways you can try to reduce the portion of the meal.

1. Fill your plate with vegetables and fruit first, before taking carbohydrates

Research shows that satiety is influenced by the amount of food you eat, not the amount of calories that enter the body. Well, vegetables and fruits you can eat in large quantities without contributing excessive calories.

Vegetables and fruits are a group of foods with high fiber content, so it can make you full longer. And, you also do not have to worry if mengonsumsinya in large quantities because vegetables and fruits have relatively little calories. At least, fill half your plate with vegetables and fruit, and you should not be afraid of hunger.

2. Use a small dish

Apparently, the size of the dishes you use while eating can affect the portion of the meal you take. This is because people tend to fill their dishes with about 70% of the food, regardless of the size of the dishes they use, according to a study.

So, if you use smaller plates, you may unconsciously eat your portions are also reduced. Not only that, it turns out the color of the plate can also affect how much you eat.

According to research conducted Cornell University in 2012, when dishes and food has a contrast color that is not too flashy, people tend to eat more. So, if you want to reduce the portion of the meal, you should use a color plate that is very different from the color of your food. Use white plates, for example.

3. Make sure on your plate there are food sources of protein

Many studies have proven that dietary protein sources can increase greater satiety, compared to food sources of carbohydrates and fats. So, this can help you in reducing the portion of food.

Make sure there are food sources of protein on your plate every meal. However, choose low-fat protein foods such as fish, seafood, eggs, skinless chicken, lean meats, tofu, tempeh, and nuts.

4. Before eating, eat soup or salad first

Starting a meal with soup or salad can help you eat fewer main dishes, according to a study. Soup and salads have a high water content, are rich in fiber, and few calories. Thus, it can help you control your caloric intake during your next meal. (Note: choose a low-calorie salad dressing)

5. Do not do anything else while eating

Apply what is called "mindful eating" as you eat. Eat with careful attention and stay away from distractions, such as cell phones, televisions, and computers, while eating. This helps the body respond to hunger and satiety signals. Thus, you will be better able to feel when to stop eating when feeling full.

6. Do not forget to drink before eating

Did you know, drinking water before eating can make you not overeat? Research shows that people who drink about 2 cups (500 ml) before breakfast can eat 13% less than those who do not drink before a meal. Water can quench your thirst before eating without increasing your caloric intake.
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