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Portion Distortion: How Much Are You Really Eating?

Plus: Painless ways to cut sneaky calories and lose weight.
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More tips for portion control

  • Don't buy large quantities of "trigger" foods that you have difficulty resisting. "If you have a desire for cookies, buy a single-serving package instead of a whole box," says Michael Sena, health and fitness expert and author of Lean Mom, Fit Family.
  • See something you love on the dessert menu? Allow yourself the occasional treat, but order the smallest size or split it with a friend.
  • It takes 20 minutes for your brain to receive the signal that you're full, so take the time to enjoy your meal and really taste the food.
  • Avoid eating in front of the TV or computer -- your plate might be clean before you realise you've eaten a meal.
  • Eat from a smaller plate. "Visually, it will seem as if you're eating more," adds Sena.
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