3 life-changing portion control tricks nutritionists swear by to lose weight faster

There are a number of factors involved in losing weight such as how much and what you eat, how often you exercise, and predetermined genetics. Many people find their results stalling because they can’t find a routine that works for them. Fortunately, there are tricks to make losing weight easier, and they don’t involve depriving yourself of your favorite foods or hours of cardio. On your weight loss journey, according to health experts, learning how to portion control is the easiest way to approach it for the fastest results.

To learn more about partial weight loss hacks, we spoke with Karen Fasino, a registered dietitian, and Krutika Nanavati, a registered dietitian, nutritionist, and research assistant at Clinicspots. They said that using smallest PlatesAnd Eating food slowerAnd meal Planning for you Snacks It is the best way to control the parts that are bound to change your life.

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Smaller dishes.

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Smaller dishes

A big part of the control hack that experts swear to lose weight faster is simply using smaller plates. People tend to eat more if they use larger plates and bowls. So, try switching to smaller plates and see if that helps you control your portions.

“When we eat from a smaller plate, it tricks our brain into thinking we’ve eaten enough, even when the same amount of food is spread out on a larger plate,” says Nanavati. “When we eat from a larger plate, we are more likely to fill it up and therefore eat more. And by using a smaller plate, we can control the amount of food we consume without having to actively think about it.” It may also be helpful to measure serving sizes using measuring cups or a kitchen scale. This way you can ensure that you are getting a healthy amount of each nutrient.

Likewise, when you go out to eat out, dietitians like Fassino advise packing half of your meal to eat later. “Most servings in restaurants are 2.5 times larger than a normal serving. When eating out, order: go to the box when your food is delivered.” “Pack up to half of your meal before you start eating and not only will you eat a convenient meal size, you’ll get two meals for the price of one! You can also split a meal with someone and order an extra salad or side of vegetables for a low-calorie but satisfying meal.”

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Eat slower

By chewing more slowly, you can practice mindfulness and recognize when you’re full. Eating slowly also reduces the risk of overeating and can help prevent weight gain. By eating too quickly, you are causing digestive problems. “Eating too quickly can lead to overeating because your body hasn’t had enough time to register that it’s satisfied. Eating slowly can help you reduce cravings and improve your overall intake while savoring and enjoying every bite,” Nanavati explains. . Nice!

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Meal plan snacks

If you tend to be a snacker, it may be helpful to pre-portion your snacks. This way you can stay on track and avoid overeating. “Always measure the serving size when choosing snacks,” Fasino says. The calorie goal for a snack between meals should be around 150 calories. When you eat straight from the bag, box, or container, you can easily eat 2 to 3 servings without even realizing it. Those calories will add up quickly.”

“Pre-measure snacks like nuts, crackers, and granola into individual serving sizes that you can eat on the go. That way, you’ll know exactly how much you’re consuming without having to guess,” notes Nanavati. “By portioning snacks, you will also be able to get enough energy throughout the day without overeating or consuming empty calories. This can also help you avoid mindless snacking. By actually portioning out snacks and being ready to consume, you are less You’ll likely eat more than you need or snack impulsively when the urge arises. And that can make all the difference when it comes to weight loss and overall health.” No one wants to eliminate their favorite foods from their diet in order to achieve a noticeable weight loss. weight, but adjusting your meal portion sizes may allow for more flexibility in your diet.

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