Controlling weight is an important part of overall wellness and can help prevent or treat chronic health conditions. Many people who struggle with weight gain can make behavioral changes to lose and maintain a healthy weight.
Limiting calorie-dense foods and drinks, stocking the kitchen with healthier foods and prepping ahead may help. It is also helpful to estimate portions and practice mindful eating.
Portion control
Portion control is a key component of maintaining a healthy diet and weight. It is a simple concept that helps people maintain a nutrient-dense eating pattern, while controlling their overall calorie intake. It is also an important aspect of a weight loss program. There are a number of strategies that can help with portion control, including planning meals in advance and using smaller plates and bowls to limit portions. Other strategies include reading food labels and avoiding buffets.
The effects of large portions of high-energy-density (HED) foods on energy intake are well established, with a consistent pattern of increased consumption in people exposed to these larger serving sizes over time. However, it is less clear whether these effects lead to increased weight gain or body mass index changes. This is likely due to individual differences in susceptibility to the large-portion effect and may be related to hedonic processes or other factors. It is also possible that the large-portion effect reflects the development of food norms, particularly in children and adolescents.
Meal planning
Meal planning is a structured strategy that can help you stay on track with your fitness goals. It can also improve your nutrition and save money on food waste. Meal prep doesn’t have to be complicated or time consuming. Start by identifying your goal: are you trying to save money on groceries, eat healthier or make meal times less stressful? Pick one or two goals, and stick with them until you achieve them.
In a cross-sectional study, we evaluated meal planning in a general population sample and found that individuals who planned their meals were more likely to have a better dietary quality (i.e., higher adherence to nutritional guidelines and food variety) and lower BMI compared to non-meal planners. ANCOVAs showed that meal planning was associated with both energy and nutrient intakes, although a high proportion of the variance was explained by other variables. Therefore, further research is needed to explore the role of meal planning in promoting healthy eating habits.
Estimating portions
Using measuring cups and food scales to estimate portion sizes can help you get a more accurate picture of how much you should be eating. Getting in the habit of using these tools on a regular basis can also help you become familiar with what an appropriate serving size looks like. You may even want to consider measuring the size of your bowls, Tupperware and other kitchen items to ensure you are using the correct size for each meal.
This study included two separate portion estimation tasks: an indirect pack-size estimation task (where participants indicated the number of people a product could serve from 1-12) and a pictorial portion selection task (where participants clicked a button to reveal the back of the package). In both tasks, a moderate correlation between duration of fixations on the portion graphic and error in portion size estimates was found. In the indirect task, this correlation was stronger for less familiar products.
Mindful eating
Mindful eating can help you avoid the cycles of yo-yo dieting by encouraging long-term habits that support your body’s natural hunger and fullness cues. It can also help you discover which foods and situations trigger overeating. For example, eating a piece of fruit and peanut butter instead of a handful of candy may make you feel more satisfied and provide your body with the nutrients it needs.
To practice mindful eating, try to reduce distractions and create a calming environment during meals. Turn off the TV and put away your phone, for example. You can also slow down and take a few deep breaths to calm down before beginning your meal.
This can be difficult at first, especially if you have been accustomed to a busy lifestyle. However, it is important to break old habits and learn a healthier relationship with food. With time, you will find that it is easier to practice mindful eating.