Want to lose weight? In addition to set the type of food, try reducing your meal portions. A study published in the American Journal of Clinical Nutrition found that women who cut their portions by 25 percent (to cut 250 calories a day) could prove to lose weight pound per week and still feel full. You are ready to reduce meal portions? Here are 4 simple ways to get started.

Reduce food triggers

According to nutrition expert from the Massachusetts General Hospital, Stacey Nelson, MS, RD, LDN, most people usually eat their favorite food (pasta, bread, meat, snacks, candy) in the amount of excess. This can be triggered by a love of the taste of food, eating habits out of control in front of the television, or just the children habits that are difficult to change. To prevent this, try to consider the recommended servings of your favorite foods, and stick as much as you.

If the proportion is very small and make you frustrated, start slowly. Reduce consumption of rice or pasta, a few tablespoons, or eat half of your usual sandwich. Reduce consumption of foods rich in calories will help reduce the amount of calories. And by applying this lifestyle, you can eat all the food.

Less visible, less consumption

According to David Levitsky, PhD, an obesity expert from Cornell University in Ithaca, NY, you tend to eat whatever portion is presented in front of you. So, the trick is to avoid seeing more than the amount of food you want to consume. Apply the same technique on your snack. If you want to eat chips, better pour a certain amount into a bowl than taking directly from the packaging. Also, try to enter the tempting foods (like brownies) into the refrigerator. That way, you do not always see it and not be tempted to eat them.

Use a small plate

Try to have dinner with using a smaller plate, you’ll eat less. This method was reported successful by those who try.

Create your own rituals after eating

Brush your teeth. Chew gum, low-sugar. Breathe or hot drinks like tea or sugar-free chocolate. Such rituals are proven effective to stop the desire to eat and can suppress the desire to eat foods rich in the second closing of sugar.

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