I used to do this time and time again. I would open a pack of biscuits or a chocolate bar just to have one piece or one cookie, just one handful of salted nuts or one spoon of ice cream… you get the gist. But then I just couldn’t stop eating until the last tiny crumb was gone.
I‘m sure you’ve been in this situation before…
But even the seemingly healthy foods and drinks can be tricky.
Quick quiz: how many portions are in a bag of snack-size whole grain crackers? Or a small bottle of freshly-pressed juice? Or a pack of granola bars?
Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.
Can YOU Eat Just One?
Sure, you could go ahead and enjoy just half the bag, but are you really going to do that?
Don’t beat yourself up if the answer is no. If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.
The Lowdown on Supersizing
Eating too much food in one sitting is hard on your body. And here’s why:
- Food is meant to be eaten throughout the day. Overdosing on too much food at once causes pain, upset, and sluggish digestion.
- A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
- Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
- When your blood sugar levels finally plummet, you experience crazy cravings for more food – specifically simple carbs or sweets.
- According to research immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.
Here are my 5 Tips to Kick Portion Distortion
- Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
- Breath deep and chew well to aid digestion and give your brain time to register you’re full before you overeat.
- Keep asking yourself during your meal if you feel satisfied. Eat for energy, not until you have to open the button of your jeans.
- Drink enough water throughout the day. Often we mistake thirst for hunger.
- Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, fresh fruit, or nuts and seeds.
Let me know in the comments below: What’s your biggest problem when it comes to portion size and what can you do today to stop eating more than your body wants?