Keep a lid on portion size
NEW research has highlighted how excess calorie intake or consuming a high-fat diet can cause the body to stop responding to leptin signals.
Leptin is a hormone responsible for telling us when we are full and when to stop eating and is a key influencer in the development of obesity.
According to the findings, eating a balanced diet not excessive in calories may help to keep leptin in check.
Here are five tricks to portion control, which may help you eat in a more balanced way: 1. Aim for a third less: If you are prone to over-eating, portion aside a third of the meal/snack into another container. Consume what is on your plate, knowing you can have the remaining third if hungry. After eating, wait at least 20 minutes and then ask yourself if you are truly hungry and need the extra third or if you’re craving it for another reason. 2. Have a general understanding of balance: The right balance of food will slightly change for everyone but as a general rule a good framework is: half-plate of low-starch veg (leafy greens, tomatoes, broccoli, cauliflower, capsicum, cucumber and so on), quarter-plate of lean protein (fish, chicken, red meat, dairy, eggs, legumes, tofu, nuts/seeds), quarter-plate of complex carbs (sweet potato, whole grains, oats, fruit, sourdough/ wholegrain bread, legumes) and one tablespoon of healthy fats (fatty fish, avocado, extra-virgin olive oil and nuts/seeds). 3. Avoid eating straight from a
packet: An oldie but a goodie – it’s easy to lose track of how much you have eaten when eating straight from a packet or out of a container. Instead, portion out a serving of food and place it on a plate or in a small bowl if you’re eating a snack.
4. Mindful eating: The essence of mindful eating is to eat away from distraction and in tune with your natural hunger cues. When we eat with our mind elsewhere, we are less likely to eat slowly and savour each bite. Disconnect from food can cause us to eat past the point of satisfaction.
5. Switch up serving ware: If you serve dinner on a large plate or pour cereal into a deep bowl, it’s easy to be tempted to overfill the plate/bowl. If you feel this may be relevant to you, try serving dinner on a smaller plate and see if you are as equally satisfied.