To reduce portion sizes, use smaller plates and bowls. Large plates will make you think that the portion of food is smaller, and will force you to serve yourself more food
Spend more time with your food instead of being busy with your mobile, watching TV or reading a book
Do you open a bag of potato chips with the intention of eating only a few and end up eating all the chips? And it keeps happening on loop. This is called mindless eating. This can lead to excess calorie intake and weight gain. Not only this, eating without thinking also makes the mind unsatisfied. So what should you do when you’re hungry in between your meals? You can snack intentionally, which will prevent you from overeating and keep you healthy at the same time.
If you are struggling with mindless eating, here are some tips to help you stop it-
single-serve packets
If you’re buying something from the grocery mart, whether it’s a packet of nuts or baked vegetable wafers, make sure you buy the smallest packets or single-serve packets. This is known as the portion-size effect. You’re less prone to overeating when you buy smaller, portion-controlled packages. The extra step of opening another packet gives your brain a chance to consider, ‘Is this really what I need right now?’, and you may find that your hunger pangs are gone and you feel satisfied. .
small bowls and plates
To reduce portion sizes, use smaller plates and bowls. Larger plates will make you think that the food portion is smaller, and will force you to serve yourself more food. A research article titled Super Bowls: Serving Bowl Size and Food Consumption, submitted to the National Library of Medicine, found that using 9.5-inch plates instead of 12.5-inch plates can help reduce your portion sizes. and you can eat 27% less food.
healthy choice
If you love snacking on chips because of their crunchy texture or salt content, try replacing them with some healthier alternatives that can provide you with the same experience. Try eating carrot sticks or beet slices, a handful of almonds or walnuts to add some crunch to your crunchy treat. You can also consider eating seeds like pumpkin, sunflower and flaxseed.
Out of sight, out of mind
Out of Sight, Out of Mind also applies to totally mindless bingeing. A study titled ‘The Office Candy Dish: The Effect of Proximity on Perceived and Actual Consumption’ found that when candy is placed in a clear bowl rather than an opaque one, 71% reached for more candy, consuming an additional 77 calories. is consumed. So, next time, hide those tempting treats in the farthest corner of the cupboard and choose to keep healthy food right in front of you.
Avoid multitasking while eating
Spend more time with your food instead of being busy with your mobile, watching TV or reading a book. Engage your senses, take in the aroma, touch the food for texture, taste it, and then chew slowly and enjoy each bite. This will let you know how much you are eating.
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