Slender figure – this is what so many girls strive for. But modern realities are such that it is not always possible to keep your weight normal. Snacking on the go, eating fast food, sedentary lifestyle – All this leads to a set of extra pounds. But the main cause of the problem is the loss of control over the amount of food eaten. Therefore, in order to get rid of excess weight gain or prevent such a problem in the future, it is necessary to correctly measure the number of servings, and among products, give preference to fruits and vegetables. The online edition estet-portal.com will reveal to you some secrets to control your nutrition.
Learn how to measure a serving per eye
Controlling the amount of portion is not as difficult as it might seem at first glance. To measure buckwheat, rice, pasta and other products, you can use a measuring cup, and for fatty ingredients (olive or butter, sauces, creams) – measuring spoon.
There is another easy way to control food. It consists in remembering the portion sizes of individual foods in comparison with parts of your hand. So, the amount of finished oatmeal, rice and noodles will correspond to a handful. Meat and fish – palms, bread – the back of the hand, and yogurt, milk, boiled vegetables and fruits – fist.
For a healthy diet, it is necessary to determine the correct ratio of products. The plate rule can help you with this.
Plate Rule: Divide your plate into 4 parts. Take half of the dishes for vegetables, one fourth – for complex carbohydrates, another fourth – for protein food.
You only need to practice for a few weeks and then you yourself will already pour as much food as you need, no more.
Forget about eating straight out of the package
Remember how your hand reaches for a package of chips, crackers, seeds, sweets or other sweets. Of course, such products bring great pleasure, but with it a couple of extra pounds on the stomach and sides. In order to have a beautiful figure, pour the right amount of food on a plate, and hide the rest, preferably away from your eyes so that there is no temptation to empty the package at a time. Also, do not buy food in small packages (chocolate mini-bars, sweets, jelly sweets, and so on). According to the results of the research, it turned out that a person eats more if the food is packaged in small wrappers.
Eat small meals, often and slowly
If you are used to putting "heaped" food on your plate, you will have to gather all your will into a fist and reduce the amount of serving. This should be done gradually so that the body has time to adapt, and there is no stress. But when reducing the amount of food, do not forget to eat regularly, preferably up to 5 & ndash; 6 times a day to get all the necessary substances.
Also, don't run a speed eating marathon while eating. After all, in this way the brain does not have time to respond to the signal of saturation and overeating will result. Therefore, it is necessary to stretch the meal for 20 minutes, that is, do not rush anywhere, pick up food on the fork in small pieces, and it is advisable to take short breaks between them.
Favorite foods
It turns out that the flavor of the food also affects how much a person eats. This conclusion was reached by scientists who conducted one experiment. The essence of the study was this: the participants were given the opportunity to eat as much dessert as they wanted. And those volunteers who inhaled the strong creamy aroma emanating from the dessert in front of them ate less of this sweet dish than those people who had less flavorful food in front of them.
We eat not only with the stomach, but also with the nose. Therefore, the more flavorful the food, the less we eat it.
Also during the experiment, overweight volunteers were given a sniff of bananas, green apples and mint before meals, after which they ate less food and managed to lose about 30 kg in six months.
Based on the above, choose food that has a strong flavor. Also add various aromatic additives to your food: ginger, basil, rosemary, cinnamon.
Remove distractions while eating
Eating – an important ritual to which it is necessary to have a special approach. In addition to the beautiful contrasting color dishes in which food will be poured, and a clean tablecloth, you should take care of a pleasant environment. The TV turned on, the phone lying nearby and the news feed on your favorite social network can become a hindrance. If you are distracted by such gadgets during breakfast, lunch or dinner, control over the portion size will be lost and you will eat much more without knowing it.
By accustoming yourself to eat at the table without all the distractions, your brain will process information about the amount of food eaten and you will feel full without overeating. In addition, you will fully enjoy the taste and smell of the food you eat.
These simple rules will allow you to control the number of servings, which will save you from excess weight, and your figure will return to normal.
See also: Losing weight is easy if you know the digestion time of food
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