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When thinking about todays topic I though'd touch on portion sizes as its something that can easily get a little out of control...
It's also a habit that can contribute to weight gain and all sorts of digestive issues such as gas, bloating and reflux.
Our stomach is designed to stretch a little as it helps with digesting food. However, when we eat too much too often our stomach can distend which not only puts added strain digestive system but also has you feel like you need to eat more to feel full.
So how do we reduce portions sizes without going hungry?
Firstly start with eating more mindfully by chewing food thoroughly and being present when eating (ie. not sitting in front of the computer at lunch or TV at night when eating). When we eat mindfully we allow the stomach time to send a signal to the brain that you're full.
Then when you feel that "happy full" sensation practice stopping eating, even if you have some food left on your plate (I know its temping to finish it).
If you find stopping eating difficult reduce your serving sizes a little so you don't have food left on your plate. A rule of thumb I like to use with clients is reducing portion sizes by 1/5 or 1/6 (what ever suites you). You could even use a smaller plate/bowl.
Something else you could try is making your meals more nutrient dense. Meals that lack protein, veggies and/or contain refined wheat/grains can often cause us to feel unsatisfied after eating as they lack nutrition.
Give a few of these things a go today, you'll be surprised at how a few simple changes to the way you do your meals can make a big difference.
And if you'd like some help with improving your eating habits, losing weight or addressing GUT issues why not book in for an appointment (In-Person and Telehealth available).
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