The battle for weight gain seems to never end. But ask those on the battlefield! Obesity has become a growing epidemic, and more and more people are falling prey to it. The biggest cause of obesity is long-term consumption of high-calorie foods and lack of exercise. The best way to lose excess fat is to limit your intake of high-calorie foods. Once you learn to control how much you eat, it will be easier for you to lose weight.

The Health Shots team contacted weight loss consultant Dr. Kiran Rukadikar for more details on portion control. Here are some tips he shares to help you control your overeating habits.

5 Tips for Practicing Portion Control

1. Avoid cravings between meals

At times, cravings seem insurmountable. But you can eat low-calorie foods like fruit, salads, skim milk or buttermilk. But only one can be selected at a time. The logic behind this is that the more space we keep between meals, the more likely you are to overeat at the main meal. This seems to be because you will be walking on an empty stomach for a long time.

So, needless to say, keep those low-calorie foods close at hand and keep chewing them whenever your cravings increase. Eating right will help you lose weight.

2. Increase the amount of salad in your diet

No one is unaware that salads are always good for health. When people decide to include salads in their daily diet, they are another great option in the fight against obesity. That’s because salads make you feel fuller, and you’ll naturally eat fewer high-calorie foods.

3. Minimize the size of cutlery

There is evidence that the size of our plates, bowls and glasses can inadvertently affect the amount of food we eat. For example, placing food on a large plate makes it appear smaller, which often leads to overeating.

In one study, nutrition experts ate 31 percent more ice cream themselves when they were given larger bowls. This increase was 14.5% higher when they were given larger spoons.

Interestingly, most people who eat more food than food because of larger utensils are completely unaware. “Eating small plates helps with weight control,” says Rukadikar.

4. Drink water before meals

Drinking a glass of water 30 minutes before meals naturally helps with portion control. You can drink water before or between meals because drinking water can reduce your appetite for food.

5. Set a fixed time for your meal

According to experts, try to maintain regular meal times, as this is considered one of the best ways to portion control. The roots of weight gain are always spreading. Portion control is the most natural way to improve your quality of life and can help with prevention in the first place.