When you’re following a diet with the intent of losing weight, it can be easy to blur the lines between moderation and deprivation of foods that you would otherwise enjoy. While being on a sustainable diet is healthy, constantly experiencing a state of hunger is not. Starvation is one of the unhealthiest measures to adapt in the journey towards weight loss. Hence, eating a balanced diet that takes into account foods you like, rich in nutrition and those that can be enjoyed in moderation, is necessary. Here are six hacks to control your portions and successfully lose weight.
Small Plates & Utensils
Use smaller serving plates and bowls when eating your meals since this visual trick is known to make your portions look more substantial while still reducing the actual amount of food you consume. Similarly, using smaller cutlery to eat, can slow down your eating pace and make you more mindful of portion sizes.
Consume More Accompaniments
Before you dig into your plate of rice, rotis or parathas, make sure to eat a portion of vegetables, chicken or plant-based protein. What this does, is provide your body with a lush of nutrients and also control the amount of calories you consume – something that might see a spike when you eat a lot of carbohydrate-rich foods. Add sprouts or a salad for some good fibre, that prevents one from over-eating.
Measure Your Food
Invest in a kitchen scale and measuring cups to accurately portion your food. Measuring what you eat helps you become more aware of appropriate serving sizes and over-serving yourself. Most times, people underestimate how much they eat, so measuring can be eye-opening. Additionally, it also helps understand where you need to create a balance between different nutritional components to make your plate more balanced.
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Recognize Visual Cues
Educate yourself about what appropriate portion sizes look like by using visual cues. For example, a serving of meat should be about the size of a deck of cards, a cup of cooked pasta is roughly the size of a tennis ball and a tablespoon of peanut butter is similar to the tip of your thumb. Understanding these cues can help you estimate portion sizes when you don't have measuring tools available.
Swap Macro Ratios
If you’re looking to get fitter, achieve a flatter stomach or avoid feeling lethargic, swap your carbohydrate quantity for more proteins or dairy products like paneer or dahi. If you continue to feel like you haven’t eaten enough, include a portion of bean salad or hummus to eat with your meal. Vegetables and legumes are typically low in calories and high in fibre, which can help you feel full while keeping your calorie intake in check.
Protein & Good Fats
Start your day with a healthy serving of eggs, avocado, black chana and moong sprouts to eat with your toast or paratha. Add a healthy serving of cultured butter or ghee on top as both, proteins and good fats regulate your insulin response, keeping you going for long, feeling full. Proteins and good fats also give you the energy you need to get through the day, steering clear of any potential sugar cravings that might throw your diet off-track.