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The Power of Portion Control
With most of us being somewhat limited in the amount of activity we’re used to getting from day to day, if you don’t stay on top of how much you’re eating you could easily wake up to the “Corna-15”...and it will seemingly come out of nowhere! Below are the 8 tips we discuss in this episode...
1. Drink water before eating
2. Fill your plate with veggies first
3. Use your palm (or plate); "Divide the plate into half a plate of vegetables, a quarter plate of protein, a quarter plate of carbs with half a tablespoon (thumb sized portion) of fat,"
4. Avoid eating from takeout containers
5. Put aside a third of your meal; "If you're prone to overeating, portion aside one-third of your meal and know that you can eat it later on if hungry. Hunger can take 20-30 minutes to set in,"
6. Measure out the correct serve of carbs
7. Use the same bowls and plates; "If the plate is really big or small, or if the bowls are bigger than you're used to, it's really easy for your brain to get a bit confused. You think you're having the same amount but you're having more because of that portion distortion,"
8. Eat slowly; "Eating fast means that you're more likely to miss your hunger and fullness cues. Taking your time with a meal, really savoring each bite, helps you to enjoy the meal more and helps make sure you don't overdo how much you're eating,"
Here's is a link to the Podcast Greg mentions at the beginning of the episode from The Healthy Rebellion Radio...
https://podcasts.apple.com/us/podcast/the-healthy-rebellion-radio/id1485056754?i=1000469926225
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By Greg Crook
5
1212 ratings
With most of us being somewhat limited in the amount of activity we’re used to getting from day to day, if you don’t stay on top of how much you’re eating you could easily wake up to the “Corna-15”...and it will seemingly come out of nowhere! Below are the 8 tips we discuss in this episode...
1. Drink water before eating
2. Fill your plate with veggies first
3. Use your palm (or plate); "Divide the plate into half a plate of vegetables, a quarter plate of protein, a quarter plate of carbs with half a tablespoon (thumb sized portion) of fat,"
4. Avoid eating from takeout containers
5. Put aside a third of your meal; "If you're prone to overeating, portion aside one-third of your meal and know that you can eat it later on if hungry. Hunger can take 20-30 minutes to set in,"
6. Measure out the correct serve of carbs
7. Use the same bowls and plates; "If the plate is really big or small, or if the bowls are bigger than you're used to, it's really easy for your brain to get a bit confused. You think you're having the same amount but you're having more because of that portion distortion,"
8. Eat slowly; "Eating fast means that you're more likely to miss your hunger and fullness cues. Taking your time with a meal, really savoring each bite, helps you to enjoy the meal more and helps make sure you don't overdo how much you're eating,"
Here's is a link to the Podcast Greg mentions at the beginning of the episode from The Healthy Rebellion Radio...
https://podcasts.apple.com/us/podcast/the-healthy-rebellion-radio/id1485056754?i=1000469926225