One of the biggest problems for people that leads to overeating is portion control. People in developed nations have a very different idea of what a serving is compared to other developing nations. What people in many Latin American countries, for example, consider dinner, we consider the main course. If you think about it, portions have gradually increased, in restaurants, at the grocery store, and at home.
Everything seems to be getting bigger. Along with these larger portions come larger people, particularly larger waists. Is there really a need for a 32 oz soda? That 32-ounce drink has 320 calories! You could have a full meal for 320 calories.
Here is a list of techniques to help you control your portions to avoid overeating:
1. Beware of foods that promote overeating: There are many foods that not only promote overeating, but also promote the consumption of other harmful foods and drinks. Pizza is a good example of a food that encourages overeating. The salt and fat on a pizza will actually promote overeating and the consumption of high-sugar beverages, such as soda or beer. A pizza meal can take you over 1000 calories in one sitting.
2. Snack throughout the day: If you eat healthy foods like fruits and vegetables throughout the day, you’re less likely to want to overindulge at mealtime.
3. Drink plenty of water: 10 minutes before a meal, have a glass of water and drink during the meal. Water will slow down your eating, so you’ll consume less food and also feel full faster.
4. Prepare only enough food for the current meal: If you prepare only a portion of a meal when you cook for yourself, there will be no more to allow you to overeat. It’s those tempting leftovers and second helpings that really pack on the unwanted or unwanted pounds.
5. Learn to Evaluate Portion Sizes: The general rule of thumb is that for a serving of meat, it should be no bigger than the palm of your hand, which is about 3 oz. A cup of vegetables would seem as big as a tennis ball.
6. Know when you’re full: While this seems pretty basic, many people have lost the ability to recognize when they’re actually hungry. Before reaching for an extra breadstick or second helping, take a moment to see if you’re still hungry.
One thing to keep in mind is that your stomach is actually only the size of your fist, when you examine your clenched fist you’ll see that it’s not much food. However, it is the amount of food our bodies are designed to hold at one time. Overeating will expand your stomach to accommodate the food, but if you follow a good diet and control your portions, your stomach will begin to retract back into its normal shape.