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Healthy raw kale and quinoa salad with cranberry and almonds

If you are trying to eat healthily, you have probably heard about portion control and the importance of understanding the needs of the body with regards to calories and energy. But what exactly is portion control? It means that sometimes you don’t have to cut out your favorite foods, but change the way you consume them, reducing the amount on the plate.

A report published in 2014 called “What is the role of portion control in weight management?” explains that a lot of studies have shown that “large portions have a role in the development of obesity” and there is the importance of taking some positive attitudes to measure the quantity of food correctly.

However, controlling how much food to eat seems like a tricky thing. Here are some tips to help you get it right.

1 – Learn to listen to your bodywoman checking her body in front of mirror

Have you heard about mindful eating? If the answer is no, you should consider learning at least a little bit about it, but if the answer is yes, make sure that you’re practicing every day.  A mindful eating practice can help you notice your body signs and eat the right quantity of food for getting the energy and calories that you need, and when you are hungry. To get started right now: eat slower, and only when you feel that you need it (low energy, for example). Enjoy your meal with company, in set times. Avoid eating and multitasking at the same time.

2 – Don’t feel like if you’re depriving yourselfClose up of a happy mature couple enjoying coffee in a cafe

When people start a diet, it is common to feel like we’re deprived of things we enjoy, and it can discouraging. Keep in mind that you can eat everything, as long as you eat more vegetables and healthy food than junk food. The portion control is essential here because you need to balance the quantity of fat and junk food.

3 – Plan your meals and prepare at homeSmiling man standing in the kitchen and following recipes from a cookbook.

Open your mind to new types of food. Preparing your meals is an excellent way of making portion control easier! Plan what you will eat to avoid overeating. Restaurants usually have a lot of options, and it can be hard to make good choices when there’s a lot of delicious things on the menu. Another thing is that cooking lets you choose quality ingredients.

4 – Keep going until it becomes a habit!Housewife is making a vegetarian meal in her own kitchen. Dinner cooking and preparing at home in domestic environment. Part of person half length visable. The kitchen table is the base for the cooking.

There are lots of studies about how we create habits, and there is no real consensus. Maybe it takes twenty days or thirty, it doesn’t matter. Keep doing it until healthy eating becomes part of your routine. The most important here is to stay focused and motivated. All your effort will be worth it when the results start appearing!

Take a breath, pay attention to your body and don’t forget the exercises, they are essential to a balanced life!

Oh, another tip: don’t forget that Lifesum app can help you with just one click into your phone, in the palm of your hand!

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Good Luck!

Journalist, Brazilian and passionate about health issues, quality of life and lifestyle. Always trying to learn new things and put into practice on a daily basis.

All posts by Aline Czezacki