• April 25, 2024

It is not about going hungry, reducing portions of food is an alternative to lose weight. For this you can choose the method of the hand: the palm of the hand is the measure of the animal protein ration, and the fist serves to establish the amount of rice, pasta and other cereals that you must eat, thus it affirms nutritionist Marta Aranzadi.

To control the portions it is important that you incorporate fresh or frozen vegetables at each lunch and dinner. The majority of these foods are low in calories and high in vitamins, "says an article in the America on the Move.

Strategic steps

If you want to reduce your portions here we give you some keys. Take them out!

1. Drink a glass of water. Before eating, suggests Dawn Jackson Blatner , author of the book The Flexarian Diet. Filling your stomach with water naturally will make it less likely that you will eat excessively.

2. Eat slowly and enjoy your meals. Scientific research has shown that it takes approximately 20 minutes for your stomach to signal that it is full , indicates the America on the Move.

3. Dress tight clothes. Using a set with a zipper or perhaps a jacket with buttons can serve as a tool to allow you to stop and evaluate how you feel during the meal. As you start to feel your clothes a little more tight, this may prevent you from asking for a second course.

The appropriate portion consists of a plate divided into four parts, each of which represents the food groups which should be consumed and in what percentage; 30% are legumes or carbohydrates (cereals, pasta, rice.); 30% corresponds to fruits and vegetables; 20% to proteins of high biological value (meat, fish, eggs).

Carry out these strategies and start losing weight.

Video Medicine: The steps of the strategic planning process in under 15 minutes (April 2024).