Hello, Health

This is how you can lose weight automatically

The bigger the quantity of food on your plate, the more calories it has.

 |  Hello, Health  |  4-minute read |   03-03-2019
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Tired of following restricting diets? Wake up! You can continue to eat sanely and happily, and still stay fit, if only you start looking at your plate a little closely. Your plate-fulls are more important than you think! Taking a closer look at what’s actually on your plate — also how much, will make you a smart eater! And smart eaters stay healthier and thinner.

food-690_030219053523.jpgYour plate-fulls are more important than you think. (Source: India Today)

One of my main job as a health consultant is to teach people that it’s not just what you eat, but also how much you eat that matters. Especially, today when super sizing has led to enormous ‘portion distortion’. We’ve all become so accustomed to gargantuan servings that we no longer have any way to judge how much extra we eat.

And this matters, as the bottom line that no matter how healthy the grub is, no matter what the label says (low-fat, no-carb), the bigger the quantity, the more calories it has. And excess calories lead to weight gain and ill health.

maxresdefault-690_030219055304.jpgYou can eat whatever you want if you eat it in moderation. (Source: India Today)

Most of my clients by the time I finish with them learn that you don’t need to deny yourself anything as long as you keep portions in line. I teach them to mind their mouthfuls and instead of worrying only about the amount of carbohydrates or fat that your meal contains, focus on the amount you consume too.

10 smart ways to eat only what you need:

1) Eliminate excess food before it goes on your plate

If you always prepare too much food when you cook, fix less. Or set aside extra amounts to use creatively at another meal.

2) Use your plate as a portion distribution tool

Divide it into two sections; fill about half or more with vegetables and/or fruits and the remainder with equal amounts of carbohydrates (like bread, rot, rice etc) and a high-protein food. This is what your plate should look like: 1/2 filled with vegetables, 1/4 with protein and 1/4 with carbs. Follow this rule for all meals. The weight will come down automatically.

foo-690_030219054815.jpgWatch your portions! (Source: Reuters)

3) Try to follow the ‘no seconds rule’

One plate load per meal, that’s it! Fill the plate with food once. If you're still hungry, have another plate of vegetables, and then you're done. It's that simple!

4) Downsize dinnerware

Extensive research shows that "people eat what's put on their plates, even if it's more than they need to satisfy their hunger. To avoid portion distortion, buy smaller dishes. It’s as simple as this — Smaller plates equals to smaller portions! Smaller plates and bowls force you to dish out smaller portions; plus it will seem like you are eating more.

5) Weight loss secret – a tall slim glass! 

There is also some research to say that the size glasses that you use can make a difference. Tall, skinny glasses deceive the eyes and make you think there is more in the glass than there really is. You will drink less and feel more satisfied than if you use wide glasses. So pour your morning orange juice into a tall, skinny glass. And save the bigger glasses for water.

glass-690_030219054550.jpgThe size of the glass you drink in can make a big difference to your weight. (Source: Reuters)

6) Always eat on the table

It is very difficult to keep a track of what you are eating when you are mindlessly munching standing somewhere, while driving or spread out on the couch. Eating at the table will make you eat less impulsively and force you to pay more attention to your food.

7) Eating in front of the TV will make you overweight

Television programs hold your interest, and you end up mindlessly eating big amounts. And before you know it, you’ve eaten much more than you should, or even intended to. Never eat in front of the TV.

8) Only eat!

Multitasking while eating diverts your attention from your food, leading you to eat more than you should. Make a firm rule that you will not talk on the phone, read a newspaper, watch TV or do anything other than eat when you're eating.

foooo-690_030219055046.jpgAlways eat at the table and only eat when you eat — do nothing else. (Source: India Today)

9) No bag eating

Always eat from a plate. First, put the chips or other finger food from bag onto a plate. This way you’ll know how much you have eaten and won't mindlessly munch away huge servings.

10) Work on your psyche

Never clean your (or your child’s) plate by compulsion. Those three or four 'last bites' to just finish up equal hundreds of calories every day. It may be difficult to throw away food, but never eat extra food — learn to plate less instead.

If you believe in cleaning up the plate because you are concerned about people who are hungry, then a better way to assist the hungry is to spend less on groceries or order less at restaurants and donate the money you save to organisations which work for the downtrodden. Besides if you eat more food than you can burn, you are wasting it anyway.

Also read: Three tricks to help you lose weight as you get older

Writer

Kavita Devgan Kavita Devgan @kavitadevgan

The writer is a nutritionist, weight management consultant and health writer based in Delhi. She is the author of Don't Diet! 50 Habits of Thin People (Jaico) and Ultimate Grandmother Hacks: 50 Kickass Traditional Habits for a Fitter You (Rupa).

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