Controlling your portion sizes is one of the most important things that you can do for weight loss or to maintain a healthy weight, and there are several strategies that you can start implementing today to help you control your portion sizes. By reducing your portions, you can dramatically lower the number of calories that you eat per week. Much of portion control is psychological, meaning that you can reduce your portion sizes without having to change your diet much, and it won’t have any significant effect on your health. It’s more important to eat organic whole foods instead of controlling portion sizes, but some of these techniques can help you scale down the size of your meals and are worth a shot.
Don’t snack on junk between meals
One of the biggest causes of appetite triggers during your main meals of the day is junk food snacking. Junk foods are high in carbohydrates and they spike your insulin levels and blood sugar, followed by a quick drop off. You’re more likely to overeat at your next meal when you’ve had a high carbohydrate snack. Junk food is also loaded with chemicals and compounds that trigger the reward pathway in the brain, which in turn increases your cravings for food. The easy thing to do is to keep junk food out of your house, as it’s never good to have around. The same effect occurs with white bread and other high glycemic index foods that break down quickly and spike your blood sugar.
Drink a pint of water before your meals
Drinking water before your meal and during it will naturally make you eat a lower amount of food. There are several studies that have shown that the more dehydrated that you are, the more likely that you are to overeat, so be sure that you stay hydrated and drink water at every meal. Studies have found that drinking about two 8 ounce glasses of water 30 minutes or less before a meal can help obese adults lose weight, and the effect can be significant. The 12 week study found that participants who drank water lost an average of 2.87 more pounds than a group that didn’t drink water before their meals, so it’s definitely worth a shot if you haven’t tried it.
Use smaller plates
Using smaller plates is one of the easiest ways to reduce your calorie intake and your portion sizes. Research has shown that using larger plates almost always results in overeating or loading it up with large portion sizes. Other studies have found that even when you aren’t all that hungry, you’re likely to load up a large plate and eat the whole thing. The best way to eat any meal is to start off with an appetize that is not very calorie dense, such as a salad and water, on a smaller plate. Once you get to the main course use a small diameter plate, such as a 6 or 8 inch plate and avoid using a larger plate. The weight loss effect can be quite dramatic when you do this, and you might notice results quickly.
Add vegetables to most of your plate
Limiting your carbohydrate intake is important no matter what meal of the day it is, and one way to do this is by increasing your vegetable portions. Instead of serving vegetables on just a small part of your plate, increase your vegetable servings while decreasing or eliminating your carbohydrate servings whether it is rice, potatoes or bread. When you increase your vegetable intake, you don’t have to worry as much about carbohydrate intake because most vegetables are not calorie dense. Be sure that you pick low starch vegetables like cauliflower or broccoli and avoid potatoes and corn or other starchy vegetables, and mix your vegetable portions with healthy meats.
Add larger protein portions
Increasing your protein portions is another way to avoid loading up on carbohydrates, and adding more protein to your diet can definitely help you lose weight. Several studies have shown that a high protein diet is crucial for weight loss, and studies have also shown that many people between the age of 20 and 40 don’t consume even the minimum RDA of protein, which is set fairly low. A study by Johns Hopkins University found that a diet where 25% of the calories come from protein resulted in a reduction in bad LDL cholesterol and triglycerides compared to a standard high carbohydrate diet, and several similar studies have confirmed the same effect.
Don’t drink alcohol before eating
Drinking more than a few servings of alcohol before eating will almost certainly result in overeating. A study found that just three servings of alcohol reduce your leptin levels significantly. Leptin is a hormone that suppresses the appetite, and after three servings of alcohol you are much more likely to overeat at your next meal. Alcohol also reduces your body’s glycogen stores, and as a result you will end up craving carbohydrate rich foods. It can also dehydrate you, especially drinks with a higher alcohol content, which adds to the appetite increasing effect. If you’ve struggled with portion control, it’s probably better for you to avoid alcohol consumption altogether.
Measure your servings and calories out
It may seem tedious, but measuring out your servings and counting your calories is a sure way to help you control your portion sizes, as it gives you an indication about how much you’re eating. It’s way too easy to load up on portions without thinking about the consequences, but if you know how many calories are in a serving, you’ll be more likely to think twice about adding more servings to your plate. There are plenty of great online recipe analyzers that can tell you almost exactly how many calories are in your meal along with a host of other nutritional facts, so it doesn’t take as much time or effort as it used to. Many recipes also even provide you with the information upfront so that you don’t have to go searching. In any case, if you’re willing to count your calories and portion your meals out it will only help you avoid overeating and is well worth the extra effort.
You can actually lose weight by eating more often or regularly. It’s simply a matter of changing the foods that you eat and focusing on as many healthy options as possible. When you’re trying to lose weight you don’t have to reduce the amount of food that you eat by a large amount; instead you can focus on eating as many low calorie and healthy options as possible. Unless you’re trying a diet like the HCG diet, it can be difficult to figure out how many calories you should be consuming and count calories, and it is often easier to just focus on eating healthier food and avoiding junk food or processed food. It can also be more convenient, and in this article are some tips to improve your diet and allow yourself to eat more while still losing weight or maintaining your weight.
Eat a large breakfast
Eating a large breakfast of mostly fruits, vegetables and healthy protein is almost always a good idea and can give you the energy you need to go about your day. Breakfast is a good opportunity to get most of your nutrition and several studies have associated eating breakfast with weight loss. You should be careful to pick foods that are healthy like free range organic eggs, oatmeal, Greek yogurt, metabolism boosting fruit like grapefruit and berries, nut butters like almond or cashew butter, and coffee or tea. Try to avoid any processed foods, foods made with grains or processed foods.
You will need to be careful about the foods that you choose for breakfast, and avoid adding sweeteners to your drinks or food. Use fruit as a natural sweetener in your yogurt or oatmeal and avoid the temptation to add maple syrup or sugar to your food. You can enjoy large portions of these healthy and natural foods for breakfast without guilt, and you’ll find that you won’t be as hungry later on in the day. Try to include at least one source of protein in your breakfast such as eggs, chicken, turkey, or protein from dairy like Greek yogurt or cottage cheese, as the protein will help to stabilize your blood sugar during the day and will keep you from wanting to snack a lot.
Eat healthy food if you have to snack
Typical snack foods are high carbohydrate junk foods that are rich in calories, spike your insulin, and provide a short burst of energy followed by a drop off that leaves you feeling hungry just an hour later. If you feel the urge to snack during the day you shouldn’t starve yourself; it’s just a matter of picking the right snacks. You can enjoy snacks throughout the day as long as you’re eating healthy options like nuts, low fat string cheese, apples and other non-starchy fruit, and a lot of other options. The problem with snacking isn’t the fact that snacking is bad, it’s the food that most people eat when they snack.
Eating healthy snacks can actually help you lose weight because you won’t be as hungry during your larger meals and you’ll be less likely to overeat. By snacking or eating a meal about every three hours you’ll stabilize your blood sugar, but again you’ll need to be careful to only pick snacks that are high in fiber, healthy fat, or protein, and low in simple carbohydrates. Your snacks should be no more than about 200 calories or so, and those calories should come from natural sources like some of the foods mentioned above. You should also take the time to enjoy your snack and avoid rushing it so that you won’t overeat; several studies have found that overeating is the result of eating too quickly and not letting your brain get the signal that you’ve eaten.
Throw out the junk food
Get the junk food out of your home and you will be much less likely to eat it, and getting it out of sight really does work. Keeping mostly healthy food in your home will basically force you to eat it, and it will make it a lot easier for you to stick to healthy food options. You’ll be able to enjoy whatever food you have available without guilt when you stock your refrigerator and pantry with natural foods, and you won’t have to look at the package and count calories every time you eat something. It can make a significant difference, and if you start changing your food habits gradually, it may be easier for you.
Try a low calorie diet to get started
A low calorie diet like the HCG diet can help to reset your appetites and basically detox your mind and body from unhealthy food addictions. It can be a great way to transition into a healthy eating lifestyle, and although you will have to count your calories while you are dieting, once the diet’s finished you will find that you will probably no longer crave junk foods and that it will be a lot easier for you to stick to healthier options. You also shouldn’t have to count calories as much because you will hopefully mostly be eating healthy food options, and you’ll find that you may still continue to lose weight.
If you have been trying to change some of the foods that you eat on a regular basis without luck, give the HCG diet a shot today. You might find that it’s an easy diet for you, and it can help to reset your appetites and your behavior and help you break bad eating habits. Although the diet forces you off of junk food and requires you to mostly eat fruits, vegetables and healthy low fat protein sources for a period of three or six weeks, it may be just what you need to get back to being healthy. Most people find that they no longer crave the same foods after the diet is finished, and if that’s your case you might find it to be very effective for you.
If you have any questions at all about how the HCG diet can help you lose weight and change your appetites, speak to a medical provider at Nu Image Medical today.
Where to Inject HCG?
If you are using the injectable form of HCG for the HCG diet, you may be wondering where to inject HCG. The HCG injection is typically given subcutaneously; which simply means ‘under the skin.’ Because these injections are only meant to go just below the surface of the skin into fat tissue, the needles are very short, then, and pliable. Some clinics still use an intramuscular route (directly into the muscle) for the HCG injection, but this is not necessary and can be painful to do several days in a row. These needles are typically much thicker, longer, and not easily bent as they have to go straight into muscle tissue bypassing skin and fat tissue. With subcutaneous injection (the preferred method by most), their is little discomfort if the injection is given correctly and special care is taken to keep the needle point straight to avoid bending.
Because subcutaneous (subQ) injections are given into fat tissue, they can actually be given in several places in the body. Essentially, any place that has some fat accumulation will be successful. Most people prefer injecting the abdomen because it is easy to see and most everyone has some amount of fat tissue there. Injections can be rotated to a different site and/or side each day for comfort.
A common myth of HCG injections is that more fat will “dissolve” from areas where the shot is given. This is incorrect. The HCG does not work as a “spot” treatment for fat like liposuction. The HCG diet does certainly target those hard to get off fat areas of the body such as hips, thighs, and midsection, but it works throughout the body. The injection enters the HCG hormone into to the body so that it can collectively pull fat tissue from all over during the dieting process. It is possible to see some areas of the body, in particular, shrinking during the diet, but that doesn’t correlate with where the injection was given. Every person is unique and will lose at different rate and in different ways. Below are a few of the most common sites for a subcutaneous injection.
For help giving a subcutaneous injection, click here at http://nuimagemedical.com/how-to-give-a-sub-q-injection/or contact Nu Image Medical at (888)-520-3438.