Here at SWIISH, we value healthy, nutritious food.  But at the same time, we recognise that when it comes to losing weight, there is only one formula that works – eat less, exercise more (which is exactly why we made our 30-Day Challenge recipes nutritious and low in calories).  The point is, when you need to drop a few kilos, portion control is key!

Yep - If you’re wondering why your low-carb, low-fat, sugar-free, vegan diet hasn’t helped you drop a single kilo, this might just be your answer.  Because unfortunately, even healthy foods can cause you to gain weight if you eat them by the truckload.

Portion control can be hard.  Especially when you’re used to eating your co-yo by the carton (guilty!) Don’t worry though, SWIISH has got your back.  Below, we’ve listed our top 5 tips to help you eat less and still feel satisfied.

Studies have shown that you’re actually more likely to have smaller portions if you use smaller plates, bowls and spoons.  When you fill a smaller plate with food, you can trick your mind into thinking you’re eating a lot more than you actually are.  If you put the same amount of food on a larger plate though, it will look a lot smaller and you’ll feel like you’re missing out!

It’s super important to eat regularly throughout the day because it keeps you from ever getting to the point of feeling starved.  If you get to this point, you’re way more likely to overeat.  Eat small, healthy snacks like carrots, fruit and nuts or have one of our Super Green Smoothies from our frozen range (they're super low in calories).

Just remember, there’s a big difference between eating when you’re hungry and eating when you’re bored.  Only reach for a snack when you really need to keep hunger at bay, not because you need a break from your work!  

This is a practical strategy that we like to use so that we don’t overeat.  While you are eating, rate your fullness on a scale of one to ten.  One is starving and ten is stuffed.  Do this a few times throughout your meal, checking back to see where you’re fullness is at.  When you reach about a 7 or 8 (comfortably full), this is when you should stop!

While it’s tempting to reach for a Tim-tam when the 3pm munchies kick in, stick to clean, wholefoods instead.  When you eat a diet filled with nutrient dense foods, your brain releases a hormone called leptin that makes you feel satisfied.  That’s why many of us can demolish a whole block of chocolate and still feel unsatisfied.  On the other hand, it would be pretty hard to finish of, say, a whole bag of almonds or 3 avocados.  The point is, eating nutrient rich foods can help you to eat less throughout the day.  

Mindfulness is a huge wellness trend right now and when it comes to portion control, it also happens to be super beneficial.  There’s a ton of studies out there that show that eating quickly, not chewing enough and not paying attention to your meal can result in substantial overeating.

On the other hand, eating slowly and mindfully will help you to pay attention to what you’ve actually eaten, making it more likely that you will consume less.  Here are some mindful tricks to practice while you eat:

  • Chew more – don’t swallow your food whole.  Aim for at least 25 chews.
  • Use your non-dominant hand to hold your fork or spoon.  This makes things tricker and forces you to pay attention to what you’re doing.
  • Use chopsticks, particularly for food you wouldn’t usually eat with chopsticks.  Like using your other hand, it helps you to focus on what you’re doing.
  • Try to figure out all the different ingredients in your food.  Tuning into what you eat, how the food tastes and how it was prepared all contributes to the feeling of being full.  This is especially fun at restaurants!
  • Eat at a table.  Don’t let yourself get distracted by your phone or the TV.


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