Mindful portion control is crucial for weight maintenance from "summary" of How Not to Diet: the Groundbreaking Science of Healthy, Permanent Weight Loss by Michael Greger
Mindful portion control is like a magic wand when it comes to maintaining a healthy weight. It is the key that unlocks the door to successful weight management. By being mindful of how much we eat, we can prevent overeating and avoid consuming excess calories that could derail our weight loss efforts. Portion control is all about being aware of how much food we are putting on our plate and into our mouths. It involves paying attention to our hunger cues and stopping when we are satisfied, rather than mindlessly eating until we are uncomfortably full. When we eat mindfully, we can savor each bite and truly appreciate the flavors and textures of our food. One of the biggest challenges in our modern society is the prevalence of oversized portions. Restaurants serve enormous plates of food, and food companies package snacks in super-sized bags. It is easy to lose track of how much we are actually eating when we are faced with such large portions. By practicing mindful portion control, we can train ourselves to recognize appropriate serving sizes and avoid falling into the trap of overeating. Research has shown that people tend to eat more when they are presented with larger portions, regardless of whether they are actually hungry. This phenomenon, known as the "portion size effect," can lead to weight gain over time if left unchecked. By being mindful of portion sizes and listening to our bodies, we can avoid this pitfall and maintain a healthy weight.- Mindful portion control can also help us make healthier food choices. When we are more conscious of how much we are eating, we are more likely to choose nutrient-dense foods that will nourish our bodies and support our overall health. By focusing on quality over quantity, we can achieve a balanced diet that promotes weight maintenance and well-being.
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