Search Results for: portion control

September 12, 2021 By Luke Coutinho 2 Comments

Portion Control: The Right Method To Lose Weight

The concept of weight gain and weight loss will always remain the same, irrespective of any new theories on molecular science and diet, blood group diets, fad exercise programs, restrictive diets etc. The fact is that Your body will only use how much it needs of the food you eat for its functions. Anything extra will get stored away, leading to possible fat gain.

If you are very famished, and your only option is a slice of pizza, you should eat it. Your body will break it down for the energy it needs. What it may not be able to do is break down a couple of slices of pizza, with a portion of pasta and a tiramisu. This ultimately brings us to the point of controlling our food portions. How much is enough for our body?

I would say that only you can tell by being aware. Eating 2-3 Rotis (Cooked plain flat breads) at night or at lunch is probably out of habit. It’s what you have done since you were growing up. But, the situations are different. You ate more when you were probably more active and younger with a quicker metabolism.

Things change. Everything changes, including the way your body works and breaks down food, year on year. What if your body really can do with just 1 roti instead of 3? What if your body can do with a small scoop of ice cream instead of a large or super-sized portion? What if you really don’t need 6 small meals in a day? What if you could still enjoy your dessert or piece of cake, but share it, so you don’t get into a deprivation mode?

Most humans eat more than their bodies require. Especially with the massive choice of culinary delights available, the eye appealing desserts, the way food is plated etc. it works on our minds to a level that we crave it. And that’s OK! I love good food too… who doesn’t?

The problem is, we eat too much of it and there reaches a point when the body does not know what to do with the crazy amounts of food we eat, so when you see your belly/tummy, mid riff, waist start to expand, that’s your body telling you, ‘You are eating too much’ OR ‘You are not exercising sufficiently or you are not using all this excess energy that you are feeding me’

And what takes months or even years to develop into abdominal fat, as humans we always want things to happen for us quickly. Instant gratification. Instant results, and then we get crazy and desperate to lose that tummy, choosing options that can create more harm than good for the other parts of our body. We get into intensive exercises, and damage our knees and backs. We get on crazy diets and lose a little weight along with bone density, and key nutrients.

PORTION CONTROL is difficult, yet the easiest way to lose weight, keep it off. Moreover, it’s a lifestyle change, something that can change this whole obesity epidemic. We all struggle with food. This maybe the solution to eating our favorite food, yet controlling the portions and being fair to our bodies.

India needs a portion control plate like it’s there in the US. It is such a simple tool that will teach people how to eat? How to eat the right quantities? Without feeling deprived. It can teach children all about the right portions that they should serve themselves, and I envision families using this portion control plate to serve themselves and build a culture of eating clean and right.

I, in fact, used it for a month, serving myself everyday using this portion plate and at first I thought the quantity was too less but, quickly figured I was eating more than I needed. I used a 1 cup portion serving for a few days and then cut back to a half cup serving at dinner. Like all habits, it took a few days getting used to but, all I can say now is, I am eating lesser for sure and I don’t feel hungry after doing this.

This beats all fat loss pills, which anyways never work. This teaches you to eat the right way and anything that works towards making a shift in your lifestyle, is worth it, is sustainable and is the right way to go. Once you get into the habit of controlling your portions and knowing how much your body really needs, you then begin to automatically apply the same when you eat out.

You can try this simple yet effective tool to change the way you eat and control or lose weight. Moreover, using this will ensure you eat a balanced meal of carbs, protein, fats and veggies.

We hope this article on portion control helps you! To know more about portion control, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

May 17, 2017 By Geetika Patni 7 Comments

Mindful eating: Control portions and be wise! – Part 3

My previous two blogs talked of the concept of Mindful eating and how mindless Eating can be harmful. In my second blog, I talked of why should you eat slowly to enjoy your meal (https://goqii.com/blog/mindful-eating-slow-down-and-enjoy-your-meal-2/) and shared some tips on how can you eat slowly. Continuing in this 5 Part series on Mindful Eating, Today, I will take you through portion control and why is portion control a must.

Appetite is complex and dieting is a challenge.

With every passing year it gets more harrowing. We end up blaming the food industry which has, over the years, increased portions per package and per serving size by whopping 2-7 times than recommended value. And, mostly these take away food products and dishes themselves don’t fit in a healthy eating plan.

Mindful eating is the key to fix this chaos. For when we can’t change anyone else (read: food industry) we can still change ourselves.

The art of being in present when you are eating your food is termed as Mindful eating. Eating mindfully has tremendous benefits- you really learn to taste food and realize your real favourites and dislike thus knowing what foods best fuel your exercise, work and leisure. If you enjoy eating or your food experience, you tend to enjoy life better. The by-product of this mindfulness is also a healthy weight loss and maintenance, and even reversal of lifestyle disorders.

Among the many advantages of this healthy practice my favourite one is- Learning to eat when hungry and stop when full, so avoiding overeating at any given time. I have maintained my weight for years by effectively practicing portion control.

This is difficult, yet the easiest way to lose weight, keep it off and moreover, it’s a lifestyle change, something that can change this whole obesity epidemic. We all struggle with food. This may be the solution to eating our favourite food, yet controlling the portions and being fair to our bodies.

Portion control is easily achieved when you slow down your pace of eating. When you eat slowly you become aware of when your stomach gets full and you also know how much to serve yourself and when to stop. Portion size and eating speed can be well explained through the famous ‘French Paradox’ which says that despite high intake of calorie-rich and fatty foods in France as compared to the US, the incidence of heart disease and overweight is relatively low in France.

It is well-documented fact that the French eat much slower than the Americans thus ending up taking smaller portions. Sensible eating, therefore, works miraculously for the weight-watchers.

In this blog, I am sharing some good tricks and hacks that will help you prevent over eating and the need to diet ever.

When you first go through the list, pick up only 2 tasks which you can practice as your healthy habits. As you succeed, take up new ones gradually and implement them consistently to build in mindful eating approach for life.

Here’s how to practice portion control-

A) At home or for your regular eating

Replace your food plates to small plates or use a side plate as your main plate. The food portion has grown bigger, by choosing a small plate (law of size-metrics) you will reduce your consumption.

Serve backwards- visualize your plate has 2 compartments. First fill up one half of it with veggies, both raw and cooked and then serve other half of your plate with portion of proteins (dal/curd) and carbs (rice/roti) combined. Eating veggies make you feel full so serving it first on your plate and eating in larger portion quickly drives up the fullness quotient.

Sit Down to eat- even if it is a snack. You are making your meal more organized by sitting down when dining and this habit will prevent on the go munching that you may be un-knowingly overdoing.

Deep breathe- before you start your meal. This works as ‘ringing the bell’ –brings your attention to your next to-do task which is feeding yourself. Gently Inhale through nose, filling your chest with air, drawing your shoulder upwards and exhale through mouth for a little longer. Now take your first bite or sip.
Dine! Don’t multitask- Eating while watching TV or while fiddling with your cell phone will distract you from your meal. And distraction will lead to over consumption. Put away all gadgets while eating and you’ll be surprised that going back to your smart phone after 20 minutes is so refreshing. Plus, the added bonus of having a satisfying meal.
Have liquid first- A glass of water or a bowl of healthy soup. Starting your meal with fluids will fill up your belly to prevent over eating. It will irrigate the lining of your digestive tract making your meals easier to flow down. And, probably quench your thirst which may be the real reason behind your rumbling belly.
Eat slowly- to finish a meal in no less than 20 minutes. You may realize you don’t need the second helping if you eat your meals slowly.
Get Smart with leftovers: Because no one is judging how clean your plate is. If you are done with dinner, don’t stuff yourself just so that you don’t have to pack up the remaining food. Wrapping up remaining food is a smart way (as leftovers taste better too!) or downsizing your cooking is another idea to prevent over consumption.
Snack from a bowl– and not from a bag or box. You may end up eating 50% more if the snack, you are having, is hidden from your view. Pour a serving in a bowl and then munch.

#And if you buy a bag of trail mix that reads 10 servings, divide the contents of the bag into 10 smaller bags or label it bold- ‘to be finished in 10 attempts’.

Out of sight-out of mouth- Keep tempting treats- chips, cookies, and candies, ice creams out of sight – high up in the kitchen cabinet or in the back line of the pantry shelf. Putting a fruit bowl, dark chocolate, dates and nuts in the front row and in reach easily gets you to practice snacking.

Follow IN/OUT rule: When at home, the rule is to eat nutritious, balanced and wholesome meals avoiding all treats (White Sugar/breads/pastas/creamy desserts and fried foods). When outside treat yourself to your favourite delicacies (but in moderation lest you slip down the slope). This way you will be able to eat super healthy most of the time and the occasional indulgences will soothe your soul.

Here are few suggestions to practice portion control outside home

When dining out-

Plan Ahead- Right when you start from home, put up a portion in head- “I’ll have only 2 glass of wine today”, “I’ll eat only 1 plate of pasta tonight”. When a plan is there, you only need to work on your determination during the action, so it makes sense to make a quick portion note prior to stepping out.
Survey the spread first (or read menu carefully)- By getting a sense of what are the foods available, you avoid heaping on excess of usual offerings because you didn’t realize earlier -the ‘can’t miss items’ were at the end of the line. So make your plate with intention and eat only what you really want to eat.
Order to serve your salad or soup first and entree only after the appetizers are done with. A lot of food on table and in sight will promote over eating.
Split and Share –the entrée with your dining partner, but If eating alone, try doubling up your appetizer and skipping the main course altogether.
Indulge wisely- If you intend to end your meal with drinks or dessert, eat only half of your capability. Yes, it’s your treat meal! But, a firm moderation now will prevent you from guilt trip later.
Split and share desserts too- or skip it totally and order yourself an un-sweetened coffee/hot beverage to end the meal. Some metabolic push there! Plus you can always have a cube of dark chocolate when you reach home.
If Ice cream melts you away-Choose inedible dishes- say a cup over a cone, as your ice cream serving dish. Or if cone gets you carried away, choose a kiddie, regular or sugar cone, as waffle cone will increase your portion considerably. Avoid toppings or go for fruit based ones.
Tall and slim- Research says drinking from tall and slim glass will cut down portion of your drink by 20%, and so does avoiding exotic mixed liquor drinks. It’s that easy!
And if you are travelling- Avoid heading to a restaurant directly. Instead take a pit stop at a fruit vendor first. A healthy snack before a meal will not spoil it, but help you portion mindfully.

Eating in moderation and compensating with a good round (or extra round) of exercising keeps one in balance. Avoid Overeating and practice mindfulness- your ideal weight is just this one healthy habit away!

In my fourth blog tomorrow, I shall talk about emotional eating. Very often we find ourselves overeating or better to say indulge in mindless eating such as stress eating. Too happy indulge in over eating, too sad again indulge in over eating to feel good. The blog will take you through some pointers on how to avoid stress eating and satisfy your needs with mindfulness.

To be continued………….

October 26, 2019 By GOQii 1 Comment

If You Must Take Control, Control Your Health! | Sakuntala Rao User Story

At some point in life, you can’t help but wonder that as you get older, things change. Life passes you by in such a blur that most times you’re unable to take control. Health issues begin to surface as medication and doctor visits become more common. While things seem bleak in this fixated downward spiral, there are individuals who think otherwise! At the age of 60, our player Sakuntala Rao can proudly say that life didn’t pass her by. She’s living it, breathing it and enjoying it to the fullest with good health… but was it always like this?

Early Life and Health Issues

Hailing from Bangalore, Sakuntala Rao had two major concerns – sleep issues and fluctuating weight. Albeit, she was aware of the reasons for both her concerns but was unable to find a viable solution. She attributes her sleep issues to high levels of stress. Being a control freak, she used to get worked up when things didn’t go the way she wanted. She had trouble falling asleep and used to wake up in the middle of the night unable to go back to sleep. Less sleep hours and disturbed sleep were regular occurrences.

On the other hand, her weight was something she had always struggled with. This was due to her travel routine for work, her diet which was completely erratic, marred with junk food, untimely eating, and zero portion control. As she puts it, her eating habits were all over the place.

To add to this, she was under medication for hyperthyroidism for 14 years before she underwent Radioactive Iodine Therapy which reversed her condition the wrong way. She developed hypothyroidism since most of the gland was destroyed during the procedure. This again contributed to hormonal imbalance leading to weight gain.

She often tried fad diets from time to time. Though she lost a little weight, she would gain it back in a month or two. Her daily routine was also devoid of any physical activity. After her retirement in 2017, she got herself a personal trainer to help her get active. She decided she wanted to focus more on health and fitness. That’s where GOQii came in!

Joining GOQii and Making a Lifestyle Change

In 2018, her husband got her a GOQii tracker as a gift. She explored the app, learned about the coaching mechanism, live video coaching by experts and blogs which motivated her to stick with GOQii. She was assigned a GOQii Coach when she signed up. Her goal was to just get fit which, with help from her Coach, got narrowed down to her two major issues – improving sleep and weight loss.

The first habit set by her GOQii Coach was an early dinner. She was also asked to perform Pranayama as demonstrated by GOQii Play Coach Ronak Gajjar. Sakuntala Rao was also given a few links to meditation which she was asked to listen to after Pranayama. She was also asked to stay away from her phone for at least an hour before bed.

All of this together, with the realization that she cannot control everything and that she needs to let go at times, helped her calm down. This reduced her stress greatly and thus, improved her sleep quality.

She wasn’t asked to change much in her diet as she had already started eating healthy. Only a few tweaks were made. For instance, including protein in each meal. She also began intermittent fasting on the 16/8 pattern – Her last meal being dinner at 6 pm and she breaks her fast at 10 am the next morning. The first thing she drinks is a glass of warm water followed by Ajwain (soaked overnight) and pink salt followed by nuts.

Her lunch consists of 2 rotis, some curry, and a large bowl of salad which consists of carrots, cucumber, radish, avocado, capsicum and some seeds mixed with curd. She consumes a cup of coffee and eats a fruit before that. Dinner consists of one roti, some curry, soup and salad.

Currently, she has set her goal as reaching a weight of 60kg in order to fall under the normal BMI range and maintaining that level.

Experiencing the Change

Sakuntala Rao says that her sleep has improved significantly. She is now able to sleep for an average of 7 hours and doesn’t wake up in the middle of the night. Her weight has reduced from 79kg in July 2018 to 70g when she last checked. She feels that progress has been difficult but consistent. She thanks her GOQii Coach for being persistent and following up with her, ensuring she keeps on track.

Now, she believes that mental health is just as important as physical health, especially after the age of 60 with people talking about Dementia and Alzheimer’s everywhere. She has enrolled herself for a dancing class as a hobby and she is also associated with a group called Silver Talkies. They cater to people over the age of 55 and get them involved in various social activities. The group has also planned a dance performance for early November in support of a social cause.

Her current physical activities include functional workouts 4 days a week, walking for at least 4 days and attending dance class 2 days a week. She attempted swimming but gave up as she couldn’t overcome her Aquaphobia (fear of water).

What Sakuntala Rao Thinks of GOQii

Sakuntala Rao praises her GOQii Coach for helping her make such a positive lifestyle change. She said her Coach was very prompt in her responses, be it a comment or a problem. She is very pleased with the fact that her Coach personalizes her entire routine keeping her age in mind. She also shares a lot of information which is educational and useful.

Has this story inspired you to make a change? If anything, it tells us that even if we can’t control everything, we can certainly control our health and the choices we make. Want to share your story with us? Fill this form and we’ll reach out to you.

Keep inspiring, stay motivated and #BeTheForce

May 18, 2022 By Roopa Tandur Leave a Comment

12 Low Glycemic Index Fruits For Diabetics

Diabetes is a condition that impairs the body’s ability to process blood glucose, also called blood sugar. Blood glucose, which is sugar concentration, is our main source of energy and comes from the food we eat. Insulin, a hormone made by the pancreas, helps glucose from food get into our cells to be used for energy. Absence or insufficient production of insulin, or an inability of the body to properly use insulin causes diabetes. The glycemic index (GI) tells us how quickly foods containing carbohydrates affect our blood sugar level when eaten

Low GI foods: 55 or below
Moderate GI foods: 56 to 69
High GI foods: 70 and above

Fruits With Low Glycemic Index

The lower the GI score, the more slowly the rise in blood sugar, which can help the body manage post-meal changes better. Most whole fruits have low to moderate GI levels. Many fruits are also packed with antioxidants, micronutrients and fiber as well. Here are a few low GI fruits which diabetics can have without worrying about the sudden rise in blood sugar levels post consumption:

Cherries: are high in potassium and packed with antioxidants, which will give your immune system a boost. Because cherries are not available fresh all round the year, they can be processed before storing them for a long time. Cherries contain anthocyanins that give the cherries its colour, also boost cells insulin production by 50%.
Pears: are a good source of fiber and provide 20% of our daily recommended fiber intake. Pears can be enjoyed as fresh fruit or gently baked. More interesting is they can also be included in salads for a good twist.
Oranges: are good sources of vitamin C, folate and potassium. There is also plenty of healthy fiber in an orange which takes longest to break down and digest. This enables slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time
Berries: Strawberries are a good source of vitamin C, they help in improving immunity, fight against certain types of cancer and improve metabolism, promoting weight loss. Strawberries give you more vitamin C than an orange when taken in the same quantity. They also have a low glycemic index, hence, it is slowly released in the bloodstream as glucose.
Grapefruits: are citrus-based fruits with a glycemic index of 25. They are packed with a range of vitamins and minerals. They have a bitter to sour taste and can be taken as whole fruit or made into juice. Grape fruit is a very good source of vitamin A and C. It helps improve immunity and helps maintain healthy functioning of the heart and is good for digestion.
Guava: is a very healthy food choice for diabetics, as it can easily be included in snacks without the fear of sudden raise in blood sugar levels. It is a very good source of fiber which helps relieve constipation, which is a common complaint of many diabetics. Having this fruit regularly can easily lower the chance of developing Type II Diabetes.
Watermelon: is a good source of Potassium. Foods high in potassium improves functioning of vital organs like the heart and kidney. People with diabetes easily observe that their uric acid levels are higher. This can be prevented by including watermelon in their diet which improves kidney functioning and reduces uric acid levels and further damage of the kidneys. Water melons are also a good source of lycopene which prevents nerve damage which is a common complaint of people with diabetes.
Papaya: is a great fruit choice for diabetics as it is available round the year and can be incorporated in the diet very easily. Papayas have a host of nutrients and antioxidants, which when consumed, reduce the risk of heart disease, cancer, lowers BP and also aids good digestion. Papaya is also a good source of fiber and helps lower blood glucose levels and manage diabetes.
Grapes: are a good choice of fruit for diabetes as it helps reduce blood sugar levels easily. They come in many colours and varieties, You can have them easily between meals as snacks and can be included in many dishes for its tangy taste. Grapes are a rich source of a phytochemical called Resveratrol which keeps a check on how the body secretes and uses insulin in response to blood glucose levels.
Avocado: Adding a serving of avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Avocados are low in carbohydrates, which mean they have little effect on blood sugar levels. One half of a small avocado contains about 5.9 grams of carbohydrate and 4.6 grams of fiber. They are also packed with healthy fats which give you a feeling of fullness for a longer time, thereby supporting weight loss and increasing insulin sensitivity.
Kiwi: Many researchers have proved that including kiwi in your diet helps lower blood sugar levels. Kiwis are loaded with vitamin A, C, E and fiber which makes it a good choice of fruits for diabetics. Kiwi also helps relieve insomnia which many people with diabetes complain due to long term diabetes and anxiety.
Black Jamun: This fruit has a bitter taste and is one of the best fruits for people suffering from diabetes. It not only controls your blood sugar level but also enhances the insulin activity and sensitivity. This fruit can be included in the form of juice or powder as well, which is equally beneficial in managing blood sugar levels.

No matter which fruit one includes, portion control is important. While it can vary depending on the size and type of the fruit, in general, one portion of fruit which is one piece of whole fruit or 1/2 cup of sliced fruit contains around 15 grams of carbohydrates, which is considered as one carbohydrate serving.

We hope this article on Low Glycemic Index Fruits for Diabetics helps you! Do leave your thoughts in the comments below. For more on Diabetes, check out our other articles on Healthy Reads. To help you manage Diabetes and get expert advice on nutrition, exercise, sleep and wellbeing – all aimed at reducing your HbA1C Levels, subscribe for the GOQii Diabetes Care Program here: https://store.goqii.com/diabetescare

#BeTheForce