Most of us living in Thailand have some interests or concerns over health and fitness issues, so Inspire will each week share some of the most relevant articles for you
January is all about resolutions and “turning over a new leaf.” So, all this month we’re talking about the big nutritional benefits you can get from making just a few small changes. Now, let’s take a look at ways you can start eating less without leaving your tummy grumbling.
We started with little adjustments you can make when you’re buying food. In the last post I suggested some ways in which you could make changes in the way you prepare your foods to shave calories and make them healthier. You might already be reaping some benefits if you’ve been trying to make these changes. And you may even be thinking that there isn’t a whole lot more tweaking you can do. Maybe you haven’t given it much thought, but a little fine-tuning in the way your foods are served can also affect your food intake.
When you’ve taken the time to shop smart and cook healthfully, it’s easy to assume that how much you eat doesn’t really matter that much. I see so many people in my practice who eat really well, but they just eat way too much. Controlling your portions does matter if you’re trying to keep your calories in check—even when your plate is filled with healthy foods.
The idea that “your eyes are bigger than your stomach” really applies here. When you’re loading up your plate, you’re relying on what you see to determine your portion. And that is often a lot more than you can or should eat. We’re programmed to finish whatever is put in front of us—whether it’s a lot or a little. That’s your portion. The only way you know that you’re finished eating is when the empty plate tells you “I’m done.”
My Ideas to Help You Eat Less
Since the amount of food you’re likely to eat is usually determined by how much food is actually in your bowl or on your plate, it makes sense to step back and look at how your food is served, because it can greatly influence how much you eat.
Size of the serving container
Serve yourself anything, from soup to nuts, from a large container, and you’ll allot yourself more than if you’d parceled out your portion from a smaller box or saucepan. The difference isn’t small—we serve ourselves up to 45% more food when the package we’re serving from doubles in size!