The desire to go on a diet and its implementation through reducing food portions are two different things. Because in fact, it is not easy to be able to reduce food portions and eat less when dieting. Yes, many say that basically weight gain in the body is closely related to what you eat. Thus, one important aspect of losing weight is to reduce the portion when you eat.
It’s just that this one activity is often difficult and even some people feel overwhelmed when faced with managing meal portions. The reason is, the large variety of foods and tempting food preparations makes it difficult for a person to be able to control his appetite. Especially when going to parties, when so much food is served and served free of charge, it is very difficult to resist the temptation to smell so good when you smell it. This is what makes hunger even more passionate and in the end, mentally holding hunger collapses and your stomach will be filled with various types of food that you see.
However, you really don’t need to worry because this time there are some tips you can do to keep you from eating smaller portions while on a diet. Want to know what it is like? Let’s take a look below.
Difficult to reduce the portion of food when dieting? Do the following tricks
It is not easy to suppress your appetite when your environment is filled with a variety of tempting foods. However, if your commitment is high then it is not impossible to make this happen more easily. The trick is to find the right solution to anticipate so that you can suppress your appetite as much as possible. Well, below are some things to suppress your appetite and make you eat smaller portions.
Do it slowly
Your body will find it difficult to adapt to the size and portion of your new meal when you run a diet program. For this reason, this one activity cannot be done easily and hastily. To be able to reduce the portion of food you should do it slowly but gradually. For example, on the first day you can eat rice along with the side dishes as much as one plate, but the next day try to reduce the amount of rice you consume. Likewise until you eat really small amounts.
On the contrary, doing this activity in a hurry and insistently will actually destroy your diet. Because in the end, the accumulation of your hunger will tend to make you ‘take revenge’ by consuming whatever food you like your day.
Reduce the portion
In connection with the points above, you can slowly reduce the portion of food you consume. For example, if you usually eat in one portion, you can reduce as much as 1/4 portion and make you eat 3/4. Remember again, don’t do it hastily and make you eat only 1/2 portions. This will tend to torture your body and make hunger cravings even more intense. For that, eat small portions and do it slowly.
Enjoy Every Bite
Avoid eating casually, aka eating while doing other activities or in a hurry. When you eat while doing other activities at the same time, your brain will associate the two. As a result, your not being focused on eating food actually makes it difficult for you to feel full. For that, avoid eating by doing other activities.
Better to enjoy every bite of the food you eat. In this way your brain will be able to enjoy food and recognize feelings of fullness and satisfaction in your body so that you will be able to stop in time.
Also, set a timer and start by finding out how fast you eat. You will be surprised to know that your breakfast and lunch only take between 5 and 10 minutes. Well, this is expected to make you more careful in eating, adjust your meal times and do it slowly. Your brain will need at least 10 minutes to realize that your stomach is full. For this reason, don’t wait to stop eating until your stomach feels full.
Use Smaller Plates and Tableware
A study shows that using plates and utensils with a larger size will tend to make a person eat in larger quantities. It seems like when painting, when you look at a large expanse of canvas you will tend to want to make a large painting and fill it with the color you want.
For that, try replacing your cutlery with a smaller size. This will allow you to be able to eat smaller portions than usual. In addition, don’t hesitate to bring your utensils, especially bowls or plates wherever you go. Of course, you can choose cutlery that is easy to carry everywhere, such as using tupperware and other tools.
Know What Your Favorite Food Is
You and all of us certainly have one or more of our favorite types of food that we cannot resist or avoid the temptation. When you are faced with your favorite food, it will be generally quite difficult for you to resist the temptation not to consume it. For this reason, by writing down all your favorite types of food, you are expected to be able to avoid encounters with these types of food. For example, when you really like cakes and chocolates, avoid visiting bakeries or cafes.
Fill Your Stomach with Protein
Protein plays an important role in regulating a person’s food intake and appetite. Protein will help increase satiety because it takes the stomach longer to digest it. For this reason, in order to reduce portions, you should better supply protein needs in the body. You can get some protein intake from eggs, nuts and so on.
Eat your breakfast
Many people who are in the process of losing weight have wrong assumptions. They think that skipping breakfast will make them slim down quickly, including skipping breakfast. But that is not the case, this is of course a big mistake.
A study revealed that those who regularly ate breakfast at the beginning of the day had a lower body mass index and consumed fewer total calories than those who skipped breakfast. For that, from now on don’t miss this important mealtime and start with small portions to keep you from becoming overweight.
Those are some tips that can be done to reduce your meal portions in a smart and smart way. Hopefully some of the methods above will help you suppress your appetite so that you eat smaller portions than usual.