portion distortion, diet, weight loss, yo yo diet

Considering the harsh reality that 63% of adults in the UK alone are overweight or obese, it’s a commonly known fact that too many people eat too much food. They also eat too fast.

Humans are built proportionally. That’s why our knuckles don’t drag on the ground because our arms are too long and our heads are in proportion to our bodies so we can balance properly while we walk and move around!

The same goes for your stomach. Your actual stomach is only the size of your fist.

Clench one of your hands into a fist and place it at the base of your sternum which is about where your stomach sits inside your body. Now think realistically about how much food can fit into that space. Then think about how much food you usually eat at each meal.

We all love having big, enjoyable meals, especially with friends and family, myself included. However, if you’re serious about losing weight and living healthier, start limiting your portion sizes and aim to eat a nutritionally balanced plate of food.

When you’re cooking at home bear in mind that recommended portion sizes on food packets such as pasta, rice and oatmeal are for a man-sized 2,000 calorie a day diet. If you’re female and want to lose weight, aim to eat 1,250 calories by having 3 balanced meals and 2 healthy snacks a day such as a portion (5-6) of nuts or a piece of fruit. Limit your complex carbohydrate portions to 70-80g maximum and, of course, reduce your intake of simple, refined sugary carbs and cut out fizzy drinks such as cola altogether.

Most of us need to slow down our pace of eating and chew more thoroughly. Start to eat ‘consciously’ and by that I mean with an awareness of how many times you chew each mouthful of food and the pace at which you eat. Your digestive system will thank you for treating it gently, you’ll give your brain enough time to tell you when you’ve eaten enough food and you will lose weight.

Reducing your portion size is Step 2 of The Unlocked You’s Free 7 Simple Steps to Living Healthier (and permanent weight loss). Download the guide below to follow all 7 simple steps and start eating, and living, healthier today.