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Eating smaller portions is a good way to lose weight and control your intake of unhealthy food. Here are three tips to eating smaller portions of food:
- Use 9-inch plates and you'll eat 50% less.
- Eat high-fiber fruit before dinner and you'll eat less and boost weight loss.
- Drink water before each meal to control appetite and lose pounds fast.
Here are three tips to help you feel fuller when eating smaller portions:
- Eat more fibrous foods. Fibrous foods such as whole-grains, beans, fruits, and vegetables make you feel fuller because they are high in water and/or fiber. More fiber in your diet will also cause your body to release a potent hormone called leptin. When leptin is released it suppresses your appetite and increases the amount of energy (calories) you burn.
- Include more protein in your meals and snacks. Protein is not only great for helping your body recover and repair itself from your exercise program, it also aids in satiety (making you feel fuller, longer) and signals the release of glucagon, a very powerful fat-releasing hormone! Examples of protein include but aren't limited to: low-fat meat sources, lower-fat dairy products such as Greek yogurt and cottage cheese, eggs, protein powders/ bars, and Quinoa.
- Don't shy away from healthy fats. When eating smaller portions, inclusion of healthy fats may slow down the time it takes to digest your meal which will help you feel fuller longer. Examples of foods containing healthy fats include but aren't limited to: olive oil, almonds and other nuts, seeds, avocados, olives, and peanut butter.
Continue Learning about Eating Habits and Nutrition
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.