Do you find that you have trouble with eating portion sizes that satisfies your hunger but also keeps you on track with your health and fitness goals?
Have you been told to measure and weigh all of your food?
While that’s not bad advice, I mean it can be helpful to accurately account for what you’re eating, often it’s not practical enough for daily use.
Instead I’ve practiced these 5 techniques that have made a huge difference in portions I feel good and satisfied with.
1. Plate your food
There’s something about eating directly from the bag or box that makes us eat the entire bag or box… right? Almost without even noticing it or enjoying what we’re doing.
Instead, plate your food – even if it’s just a small snack or a treat. Plating your food means you’ve chosen a certain amount to eat and put the original container aside. I’m not saying you can’t go back for more, that’s a choice you get to make. However, I can promise you if you simply eat from the original container… you are highly likely to eat a much larger amount.
2. Use small plates, bowls, utensils
This is a very effective way to play games with your eyes. Similar to eating directly from the container, if you have a large plate or bowl – you’re likely to fill it up because if you only used a small portion of the dish, you’re likely to feel like you’re not getting as much food.
On the other hand, you can use a smaller dish and fill it up better and suddenly it feels like you’re feasting.
Smaller forks help you to naturally take smaller bites which leads me to my next trick.
3. Set your fork or spoon down between each bite.
We’ve all grown accustomed to eating so fast. It takes our bodies time to recognize that we’ve had enough food.
Slow down, chew, taste and enjoy every bite. Setting your fork down will help you be more mindful about each bite.
Even better, take a sip of water between each bite. This is a habit I just picked up this year and I’m loving it. Not only does it slow me down but water also helps to satiate you so I feel fuller quicker. Which brings us to my next tip…
4. Listen for your sigh
Your body will naturally sigh when it’s had enough to eat. When you’re not used to paying attention to this, it can be helpful to get a partner to help you notice each other’s sigh.
After a little bit of practice, you’ll become much more aware of it.
When you notice your sigh, set your food down for a few minutes and check in with yourself to see if you are actually still hungry. As you practice this, you’ll come to notice that you feel good for now and can save whatever’s left for later.
5. And lastly, CANCEL.
This is my super powerful technique for when I’m running into old thought patterns and habits that don’t serve me. If you feel yourself self-sabotaging, say CANCEL to that thought as many times as it shows up.
This practice will help you shift your self talk to a more positive nature.
That’s it friends. My top 5 tricks for more natural, intuitive portion control.
Test them out and let me know how they work for you.