5 Portion Control Tips You’ve Never Heard Before
1.Start Cooking with Condiments First
Try dishing out however much butter, oil, salad dressing, mayonnaise, or any other extras you plan to use in your dish, and then put the bottle away before you get . You’ll automatically end up using much healthier portion sizes, says Wesley Delbridge, R.D., spokesperson for the Academy of Nutrition and Dietetics. That's because most people don't realize that they're gong overboard on the sauces and sides when they're topping off their food, says Delbridge. It's a small change that can lead to a big reward in the long term.
RELATED:DO YOU NEED TO EAT MORE TO LOSE WEIGHT?
2. Don’t Eat "Diet" Foods
Fat-free, low-cal, and gluten-free basically mean super-easy to overeat. In one study from the Cornell University Food and Brand Lab, people whothoughtthey were eating low-fat foods automatically ate 28.4 percent more calories than those who knew they were dining on the full-fat version. Meanwhile, many packaged diet foods are so low in one nutrients—like fat, sugar, or calories—that they're ridiculously high in the other two or leave you hungry, Delbridge says. The result: Your portions get out of hand.
RELATED:6 WAYS TO LOSE WEIGHT WITHOUT FEELING HUNGRY ALL THE DAMN TIME
3. Fill Half of Your Plate with Veggies
When piling food onto your plate, follow one simple rule: Fill half of it with vegetables, one-quarter with protein, and one-quarter with starches, says Keri Gans, R.D.N., author of . For most women, increasing vegetable portion sizes automatically decreases portion sizes of more calorically-dense foods, like pasta and steak. "Vegetables play a crucial role in maintaining proper portion sizes. If you take something away, like fat or carbs, you’ve got to put something back in to prevent hunger," she says. "Veggies take up space on the plate, leading to psychological satiety, and are full of fiber, leading to physiological satiety."
4. Know When to Use Bigger Plates
Yeah, you’ve heard that eating entrees off of smaller plates can help you cut back. But not all portion-control strategies should be about eating less. "You can't make a decent salad on an eight-inch plate, sorry," says Georgie Fear, R.D., author of "I love using my large shallow pasta bowls for gargantuan salads." Just make sure that the bulk of your salad is actually veggies.
See some of the craziest things people have actually tried to lose weight.
Video: WEIGHT LOSS TIPS You Have NEVER Heard
These Are 12 of the Most Flattering Haircuts of All Time
Self-Defense Tips Every Woman Needs to Know
This Amazing Trick Will Actually Keep Your Cat In 1 Place
How to Store Pictures on Google Drive
Chipotle Is Now Delivering, so You Literally Never Need to Leave Your Couch Anymore
US cities where the median home value is at least 1 million
5-Minute Plank Challenge
How to Make Edible Sugar Crystals
How to Reset Your BIOS
11 Spring Dresses You Can Get Away With Wearing Now