Exercise and diet are both important for weight loss, but “no matter how healthily you eat, you can still put on weight if you’re eating too much”.
A dietician revealed where slimmers are going wrong with their portions and tips to help combat this.
A dietician from The Slimming Clinic Sarah Abdula said: “Obesity is a huge problem in the UK and weight-related illnesses are putting a huge strain on the nation’s health, and indeed the NHS.
“For this reason, it’s vital to address portion control in order to educate people about what a healthy portion is and how to incorporate this into their daily lives.
Eating too much healthy foods can still lead to weight gain
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“Portion control is a key factor for weight loss. Many of us don’t know what makes a normal portion – a problem known as ‘portion distortion’.”
Meal deals and sharing bags of snacks have become more common but many people may not realise having these in one go is often too much food for one person.
Luckily there are some hacks that can help dieters on their weight loss journey and help them address portion control.
This includes using a ’20-minute rule’ that will make it easier for those hoping to lose weight to know when they are full.
Top tips to help with portion control
20-minute rule
Sarah said: “Think you haven’t had enough? Wait for about 20 minutes before reaching for a second helping. It can take a little while for you to feel full after you have eaten. So avoid the temptation to keep eating and see if you get that feeling.”
Eat slowly
“It takes about 20 minutes for your stomach to tell your brain you’re full.”
Eat with smaller plates and bowls
“You’ll have a smaller portion but still feel satisfied. This tricks your brain into thinking you are eating a bigger meal. Having two portions of vegetables on your plate helps to cover it with healthy and filling food, leaving less room for higher-calorie ingredients.”
Turn off the TV
“Eating in front of the TV can mean you eat more without noticing or enjoying your food.”
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Dieters should wait 20 minutes between servings to see if they are actually hungry
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Weigh your food
Sarah continued: “Using kitchen scales to weigh your ingredients before you cook will make sure you are cooking the correct amount of ingredients.”
Eat small regular portions
“Don’t starve yourself during the day as you might end up overindulging in the evening.”
Don’t double your carbs
“If you already have some carbs with your meal, do you need extra bread or naan as well?
“You could be doubling your portion, so if you like to have some bread on the side, you’ll need to cut down the amount of carbs on your plate accordingly.”
Be selective with your seconds
The expert added: “Finish your meal with fruit rather than chocolate cake.”
