Portion Size Mantras

 One of my friends residing in the United States texted me the other day, saying, ''I have been following your blogs, it's motivating, and now I have been eating all healthy, but haven’t lost a pound.

I have also replaced white rice with quinoa and red rice.”

I asked her to send me a photograph of her plate; I realized that her portion size was messed up. There were hardly any vegetables, no fruits. She had no count of her healthy snacks.

Even if something is healthy, still its calories count. Even a single binge can often ruin an entire week's worth of dieting.

This is one such example. There are many people around us with such problems

Even if something is healthy, its calories still count. Depending on the volume, a single binge can often ruin an entire week’s worth of dieting.

This is one such example.There are many people around us with similar issues.

Maintaining portion size is  one way of training our mind to quantify our intake .

Serving size is a standardized amount of food.

Portion size is the amount of a food you choose to eat — which may be more or less than a serving.

Following are few mantras which I followed through my weight loss journey

1.Measure accurately- Try to use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.If it is not possible you can follow the below methods.

Simple way to estimate your portion

An average-sized fist measures about 1 cup

Small, scooped handful measures about ½ cup

Size of the thumb measures about 1 tablespoon

A teaspoon is about the size of the tip of your finger (joint to tip)

2. Start all the three meals with a glass of  warm water preferably 300ml to 400 ml.You can keep a flask of warm water with chia seeds,tulsi leaves or mint leaves to that.

3.Make it a compulsion to have  salad or stir fried veggies  everyday  before your meals.Eventually your main course intake of rice,chapathi etc will reduce.

4.Have your meals in bowls.Your portion will automatically.Keep one standard bowl after discussing with your consultant .Have each serving of salad,curd or rice in the same bowl.

5.Maintain a food diary. Writing down all food and fluid  intake can increase awareness of the type and amount of foods you’re consuming.

6.Carry tiffin box with multiple compartments  to your workplace and fill each compartment with variety of food stuffs.Avoid eating at your cafeteria as you will not  be able to quantify what you are eating.

Below are the suggested links to buy the weighing machine and chia seeds.

Eating healthy food in the right proportions is the secret of weight loss.

Any queries mail.me at amulyathotambailu@gmail.com or connect to  me through https://calls.superpro.ai/tcheck?orderId=1823_1623658541060&type=superpro