Controlling your food portion is likely the biggest challenge when you’re surrounded by some of the best eateries in Singapore. But like any other foodie out there, we know that it’s not easy to master mindful eating; a practice that requires discipline so you can better manage your health.
There are several ways for you to get the hang of controlling your food portion, but first, let’s understand the meaning of mindful eating.
What is mindful eating?
Mindful eating is a practice that involves paying close attention to what, when, and how you eat, with a focus on the present. It encourages you to be fully aware of your food portion sizes, food serving, and your overall eating experience.
At the same time, this approach promotes a healthier relationship with food by helping you make conscious choices and avoid overeating, ultimately aiding in effective portion control. If you want to maintain a healthy weight, take a look at the below tips on mindful eating without dieting.
1. Use smaller plates and bowls
The size of our tableware plays a surprisingly influential role in our eating habits. Studies have shown that when people use larger plates and bowls, food portions can look deceptively smaller, prompting individuals to serve and consume more. In contrast, using smaller tableware can make the same quantity of food appear more substantial. This simple change can be an effective portion control method.
2. Measure and educate yourself
Familiarising yourself with the recommended portion sizes for different food groups can help you develop a better eye for estimating your food portion. For example, a serving of protein is typically about the size of your palm, while a serving of grains is around the size of your clenched fist. You can also use measuring cups or a kitchen scale to get a better sense of portion sizes.
3. Focusing on your meal
While it is tempting to binge-watch Netflix on your phone during meals, it can deter mindful eating. Instead, try being fully present during your meal. This means savouring each bite, appreciating the flavours and textures, and chewing your food slowly. You can also pay attention to hunger and fullness cues. Eat when you’re genuinely hungry, and stop when you’re satisfied.
4. Plan your meals
Planning your meals can be challenging when you have limited time to prepare. But, it allows you to have more control over your portions. Make time for yourself and plan meals that include protein, vegetables, and whole grains. Pre-portioning your snacks or buying single-serving packs can also prevent mindless snacking on larger quantities.
5. Avoid emotional eating
Sometimes, your body can confuse thirst with hunger. Before you reach out for a snack, have a glass of water and wait a few minutes to see if your hunger subsides. You can also try to find non-food ways to cope with stress, sadness, or boredom. Going for a walk, practising deep breathing, or engaging in a hobby can help you avoid emotional eating.
By incorporating these tips into your weight management, you can aim for gradual improvements. Over time, these practices can help you maintain a healthier relationship with food and better manage your portions for improved overall health.
Manage your weight with mindful eating
Managing your weight with mindful eating doesn’t mean you have to review and keep track of what you eat or go on a diet. It can mean channelling your focus on eating your meals with intention. After all, effective weight management requires a proper strategy and determination in maintaining your health.
It also starts with understanding your body. Consider personalised solutions offered by London Weight Management that includes analysing your Body Fat, and reviewing your weight ratio, body fat percentage, muscle mass, water content, and nutrition levels.
For more insights, check out London Weight Management reviews for a peek into the journey of many others.
