I need help with portion control!
What can I do to have better portion control?
This is a question so many clients ask me. And it was a question that I was asked on a recent radio show.
My answer:
Ahhhhh! I HATE THE PHRASE PORTION CONTROL. It sounds so diety & restrictive. Instead let’s talk about APPETITE AWARENESS.
Words matter. So instead of using diet language like portion control, use the more EMPOWERED term: APPETITE AWARENESS. Which means that you listen to your body’s special signals to let you know when you are hungry + full.
It’s something most of us have totally tuned-out, but the good news is, you can tune-in again. With a little help…
2 THINGS THAT NEED TO HAPPEN TO HELP YOU NOTICE HUNGER + FULLNESS SIGNALS…
1) Balance your meals.
It’s very hard to get full if you aren’t eating PHYSICALLY FILLING FOODS. Overly processed foods don’t fill anyone up because they tend to be low in fiber/protein/nutrients and high in sugar/fat/salt, all things that trick your body into overeating.
So if you really want to tune-in to your body signals, aim to have enjoyable, balanced meals with 25%-ISH protein foods + 25%-ISH starchy foods + 50%-ISH veggies w/ healthy fat.
2) Change your tempo.
It’s very hard to notice your body signals if you are eating FAST, DISTRACTED, and STRESSED. Your body does NOT want to eat with these “fight or flight” vibes. Instead your body prefers to eat in “rest & digest” mode.
The easiest way to shift your pre-meal energy is by taking a few deep breaths before eating. And focus on enjoying your food while being seated at a table, without multitasking by watching TV, playing on the phone, or returning emails.
When you have a balanced meal + are feeling more zen, it’s time to tune-in and listen for your body signals. We may not have the exact same signals, but here are a few common ones to start noticing…
HUNGER
✨ Difficulty concentrating or mental fog
✨ Irritable (a.k.a. “hangry”)
✨ Many types of food sound good (vs just one type)
✨ Empty stomach feeling
FULLNESS
✨ Naturally take a pause/slow eating tempo
✨ Push back a little from the table
✨ Food stops tasting as good
✨ Light pressure in your stomach
INSPIRED ACTION (a.k.a. fun homework):
Experiment with listening to your body’s hunger + fullness signals. Have patience and enjoy the process of getting to understand what your body is trying to tell you.
BONUS: What’s your advice about taking SECOND SERVINGS??
MY ANSWER: PAUSE BEFORE SECONDS.
OMG. I have personally found this super powerful.
After your plate of food is gone. Wait 5 minutes, watch the clock. Listen for those fullness cues, chillax, tune-in.
And if after 5 minutes you are still hungry & want more, take seconds and enjoy them. This is EMPOWERED EATING, making decisions you know are BEST FOR YOU, without listening to any outside noise. xx
