UPDATED: Mar 26, 2020
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Portion sizes have increased significantly in the past 20 years, particularly if you eat out frequently. Research shows that people have a tendency to eat more when they are presented with larger portions. One of the best ways to reduce calorie intake, and ultimately lose weight and save on your term life insurance premium, is to reduce your food portion sizes. Follow the below advice to downsize your portion sizes.
Eat Nutrient Rich Foods.
If you feel the need for a larger portion, fill your plate with mostly vegetables or salad and enjoy a smaller portion of those higher calories. The good news about all of this is that you don’t have to feel like you’re starving yourself to achieve a significant calorie reduction.
Reduce Your Plate Size.
Using a smaller plate can help you to keep portion sizes realistic. Try using a salad plate for dinner and see how that feels for you. Another option is to make a mental division of your dinner plate before serving food out. Half of your plate should be filled with vegetables, fill a quarter with lean proteins or alternatives and one-quarter with whole grains. You can even purchase plates which have been divided into appropriate portion sized sections, giving you a visual cue to the correct amount of food.
It takes time for your brain to recognize when you are full. Eating slowly and taking the time to enjoy your food gives your brain a chance to receive the appropriate signals from your digestive system to give the signal that it is full. If you pause, chew your food properly and take in your surroundings, you may just find yourself eating less and enjoying it more.
Don’t Eat From the Package.
When you eat directly from the package, there is no way to monitor how much youâ€™ve eaten. Most people end up eating way more than they intended without realizing it. Instead, take one serving out of the bag or box and set it on a plate so that you can see exactly how much you are consuming.
Don’t Eat While You’re Distracted.
Do not eat unless you can sit down and be mindful of what you are eating. If you eat while watching TV or reading, it takes your focus away from the food, making overeating is inevitable. And, although it’s tempting to snack away without paying much attention to the amount you’re eating, it also reduces the enjoyment you get from your food. It is a much better idea to set aside time specifically to enjoy your food, and then continue with your day.
Drink Water Before Each Meal.
The process of burning calories requires an adequate supply of water to function efficiently; dehydration slows down the fat-burning process. Having a glass or two of water before your meals will also help you to feel fuller, without adding any extra calories. This will help you to eat less at mealtimes, while still feeling satisfied.
Downsizing proportions is simply a matter of becoming more mindful about your eating habits. You want to learn to eat enough to feel satisfied and no more. The bonus is that eating mindfully helps you eat healthfully, which may reduce your term life insurance premium.