Simple Tips For Portion Control
The wait staff brings your food out
You “ooh” and “ahh” for 5 seconds
You scarf down the meal
20 minutes goes by and everyone else is still eating
Sound familiar?
If that scenario sounds specific to you, you’re not alone. A lot of people struggle with eating too quickly or feel stressed/distracted during meals.
Mindful eating wouldn’t matter if portion control wasn’t a problem for a lot of people.
Here’s what happens:
You eat way too fast
Your brain hasn’t caught up to your body yet
You think you’re still hungry
So you eat more
Then you feel way too full
And ultimately, feel hungry again 30 minutes later
So how do you realize if you’re eating too much? Too little? Or just the right amount?
Check out these mindful eating tips:
Breathe - Number one, always! It’s likely you aren’t calming your nervous system down enough to be in the “rest and digest” mode if you’re not breathing before, during and even after a meal.
Try taking several deep breaths before you put any food in your mouth and anytime you start to speed up your eating pattern again.
Smell - Your olfactory nerve is directly connected to your sense of taste. With that being said, chronic sinus issues or the lack of breathing through the nose (hopefully no one’s called you a mouth-breather yet), can alter the taste of your food.
Try using a Netti Pot or sinus spray so you can smell again!
From there, get your nose close to your plate and inhale a big whiff before starting to eat.
Relax - You have deadlines, the 4 different schedules for your kids and dinner to make almost every night. So, you’re stressed, and eating meals in the car or over the kitchen sink.
What would it be like if you made the time for yourself to actually sit in your dining room or another comfortable spot and enjoy your food?
Start with 1 meal a day in a relaxed setting and work your way up to 2 or even 3. A relaxed setting can mean away from your desk or in a park on your break, on your front porch or in an outdoor setting with family and friends.
Eating fast or distracted is difficult to overcome. Starting slowly and adding one thing at a time can ensure that these habits actually stick and that your portions are "just right".
Try not to get discouraged if you catch yourself going back to your old ways. You’ll self-correct sooner and sooner each time.
Happy eating!
Your Fitness After Forty Specialists
It’s difficult to change on your own but we’re here to help! We want to learn about you.
If you’re ready to become the person you dream of fill out the form below and we’ll contact you within 24 hours to see what we can do to help.