Weight loss is a term that is thrown in casually with a lot of conviction by people. Some associate it with exercising, others with a balanced diet and yet others with starving themselves to reach their goal weight. Portion control is one such misunderstood term that people associate with starving or eating less than the required calories by the body. When we talk about a diet based on portion control, a lot of people tend to believe that it means eating very little amount of food and switching to boring, bland food. But is it really so, or are these a distortion of facts? Let us try to find out.
What is portion control?
Portion control actually means choosing an amount of a certain food that is healthy. It does not ask you to eat less, it asks you to eat right. Portion control helps you get the benefits of the nutrients in the food without overeating or even under eating. There are many benefits associated with portion control -
- It helps to attain as well as maintain an ideal weight.
- It helps with easy digestion of food.
- It helps in controlling body sugar levels.
- Portion-controlled meals help you stay energized all through the day, without getting lethargic.
How can you do it right?
Executing portion control correctly is where a lot of people go wrong. They think eating anything as long as it is in small amounts is acceptable. Or they believe that portion control does not apply to supposedly bland, healthy food. The fact is, all of these are myths. Let us look at how we can do portion control in the right way.
1. Do not fixate upon the quantity of the food, but rather look at the quality of the food that you are having. Opt for food that is rich in nutrients like protein and dietary fibre to keep you full for long. This way, you will remain satiated while not eating food that will mess with your diet.
2. Do not multi-task while eating your food. You tend to eat more than required if you focus on other things like tv, book, social media or music. So, do not let your attention divert while eating and only focus on your meal.
3. Eat smaller portions multiple times instead of binge eating at once. This keeps you full throughout the day and that helps you understand how much or how little your body needs to survive.
4. Use smaller plates. This might seem like a small, irrelevant change, but eating controlled portions is also dependent on the size of cutlery you are eating in. The bigger the plate, the less you think you are eating.
5. Drinking water regularly is a tip that cannot evade any discussion on weight loss and health. So, drink 7-8 glasses of water regularly. We often confuse thirst with hunger and end up eating more than is required. So, keep yourself hydrated to keep your diet in check.
Following these simple tips, you can ace portion control and tread ahead on your fitness journey. Remember to enjoy your food and not starve yourself under societal pressure and you will see the changes.