Lose Weight With Portion Control

You have often heard that in order to have a successful diet, you have to eat less. It is true that it is important to get used to eating with portion control in order to lose weight in a healthy way. Otherwise, you may have nutritional deficiencies or possibly go back to being overweight when you stop dieting.

In today’s article, we want to provide some simple tips that will help you learn to eat with common sense and portion control. As well as get you to your ideal weight without too much effort or without having to sacrifice too much.

Your stomach adapts

Your stomach has an amazing power: it quickly adapts to the amount of food you eat. You will see that if you get used to eating at about certain times, then you will eventually start demanding the same amounts of food during these periods.

This aspect can greatly help you achieve your weight loss goals. But you need to make sure you are giving your body all the nutrients it needs; otherwise it may provoke the opposite response and cause you to store fat and gain weight.

How can you achieve portion control?

To get started with adapting your stomach to portion control, try following some of the tips below:

• Avoid walking for more than four or five hours without eating anything. It is important not to eat until you have digested the previous meal, but you do not want to starve yourself between meals. This can cause you to overeat at the next one.

• Try to eat some fresh fruit, some yogurt or wholemeal bread between meals. These are foods that are very satisfying and they provide many nutrients in small amounts.
• Get used to drinking a lot of fluids, either tea or water, between meals, as  it is easy to confuse thirst with hunger, which means that you eat when you are not actually hungry.

How long does hunger last?

Studies have shown that true hunger does not last for more than 15 or 20 minutes. This is why people who eat slowly and chew their food well feel satisfied faster than those who eat fast.

You can test this theory by chewing each piece until it is almost completely pureed before swallowing it. This has the added benefit of improving overall digestion so you can eat less without starving yourself.

Comfort eating

Why is it that those who eat too much have to feel full in  order to feel satisfied? They have confused their need to eat for nourishment with the feeling of satiety associated with overeating.

In many cases, this need is related to unmet emotional needs, periods of sadness or sadness, or periods of stress and exhaustion.

The body will try to fill an emotional void by giving it energy. But if you do not control what you eat, the end result will usually be negative. For example, you can choose unhealthy foods, which make digestion more difficult. Eventually, this will increase your guilt and make you regret eating it.

The key is 80%

You need to learn to stop eating when you feel satisfied, in the moment when you are no longer hungry, but when you feel that you probably still have room to eat a little more.

It is at this moment that  you usually want to eat the most unhealthy option. You fill up with what was on your plate or eat a dessert.

To give you some idea of ​​what you should strive for, try to eat only 80% of what you have room for.

The first few days of this will be uncomfortable if you are not used to portion control. But a tea for digestion can be very effective in relieving the prolonged feeling of emptiness. Soon you will notice that the hunger has disappeared. Alternatively, you will be able to limit yourself naturally.

In addition, eating 80% has another benefit. Because by not overloading the digestive system, your body needs less time to rebuild its energy stores. This is the opposite of what happens when you eat more than you should, or if you choose very heavy foods.

This is how you can become more active and perform normal activities without overeating. During the night, for example, the liver will function more efficiently, giving you better sleep, so you can wake up feeling energetic and ready to face the day.