Holiday Portion Control Tips That Won’t Leave You Feeling Deprived While on RM3®

The holiday season brings joy, celebration, and an abundance of delicious foods. While it’s a time to indulge, overdoing it can leave you feeling sluggish and guilty. The good news is, you don’t have to choose between enjoying holiday treats and maintaining healthy habits. By practicing mindful portion control, you can savor your favorite dishes without feeling deprived and still lose weight. Explore how to navigate holiday feasts while keeping your portions—and your health goals—in check while on RM3®.

Use Smaller Plates

It might sound simple, but using a smaller plate can make a big difference in how much you eat. Smaller plates make portions appear larger, tricking your brain into feeling satisfied with less food. This visual illusion can help you reduce your intake without feeling like you’re missing out on your favorite dishes.

• Try a Salad Plate: Opt for an 8- or 9-inch plate instead of the standard dinner plate. This smaller size naturally limits the amount of food you can pile on, helping you control portions without much effort.
• Visual Appeal: Arrange your food to cover most of the plate, making your meal look abundant and satisfying. A well-presented plate can enhance your eating experience, making you feel more content with less food.
• Avoid Stacking Your Food: Resist the temptation to stack your food vertically to compensate for the smaller plate. Keeping portions modest helps you enjoy your meal without overeating.

Fill Up on Veggies First

Starting your meal with vegetables boosts your nutrient intake and promotes fullness, which can help prevent overeating higher-calorie foods later. This strategy not only aids in portion control but also enhances overall health.

• Begin with a Salad: Kick off your meal with a generous salad loaded with leafy greens, tomatoes, cucumbers, and other colorful veggies. The fiber in vegetables helps you feel full faster, reducing the likelihood of overeating later.
• Vegetable Appetizers: Opt for vegetable-based appetizers like crudité platters with hummus or a warm vegetable soup. These options are light yet satisfying and can help curb your appetite before the main course.
• Half-Plate Rule: Make it a habit to fill at least half of your plate with vegetables before adding other items. This ensures you’re getting plenty of nutrients while naturally limiting space for higher-calorie foods.

Practice Mindful Eating

Mindful eating enhances your dining experience and helps you recognize fullness cues, preventing overeating. By fully engaging with your food, you can enjoy smaller portions more thoroughly, reducing the temptation to overindulge.

• Eliminate Distractions: Turn off the TV, put away your phone, and focus on the meal and the company around you. Being present allows you to pay attention to how much you’re eating and how your body feels.
• Savor Each Bite: Take the time to chew slowly and appreciate the flavors and textures of your food. This not only enhances enjoyment but also gives your brain time to register fullness.
• Listen to Your Body: Pay attention to signals like a feeling of satisfaction or a diminishing appetite. When you notice these cues, it’s a good indication to stop eating, even if there’s food left on your plate.

Plan Ahead

Planning your meals and snacks can help you make mindful choices, control portions, and reduce anxiety around food. This proactive approach empowers you to enjoy the festivities without compromising your health goals.

• Preview the Menu: If you know what’s being served, decide in advance which dishes you really want to try. This can help you allocate your portions wisely and avoid unnecessary indulgences.
• Bring a Dish: Offer to contribute a healthy option to the meal. Not only does this ensure there’s something nutritious for you to enjoy, but it also adds variety to the gathering.
• Set Intentions: Before you arrive, set clear intentions about how much you’ll eat and what you’ll indulge in. Having a plan can make it easier to stick to your goals amidst the holiday temptations.

Embrace Moderation, Not Deprivation

Allowing yourself to enjoy favorite foods in moderation prevents feelings of deprivation that can lead to overeating. This balanced approach promotes a healthier relationship with food and enhances enjoyment of the holiday season.

• Mindful Portions: Go ahead and serve yourself small amounts of the rich or sweet foods you love. Enjoying a taste can be more satisfying than avoiding them altogether.
• Savor the Experience: Focus on the atmosphere, the people you’re with, and the joy of the occasion. When the event isn’t solely about the food, it’s easier to eat less and enjoy more.
• Positive Mindset: Remind yourself that it’s perfectly okay to indulge a little. One meal or one day of eating won’t derail your overall health goals, especially if you return to your healthy habits afterward.