Have you ever heard that your stomach is about the size of your fist? Although it’s not an exact measurement, it’s a good approximation. But how often do you think of that when eating a meal?
When you read articles about portion sizes, you often see food servings compared to common objects, such as “a proper portion of meat is the size of a deck of cards”. But who really remembers that? And then you have to remember that a half cup of rice looks like half a baseball and a serving of cheese looks like two dominoes. It’s too much to remember!
The majority of people would be better off just eating less. To easily figure out how much you should be eating, try the fist comparison. Before you dig in to that giant restaurant meal or portion out your plate at home, first look at your fist. That’s about the size of your stomach. So how much food would fit in an area the size of your fist? Not much! Sure the stomach stretches but it doesn’t want to be stuffed and stretched. And it tells you so by giving you indigestion, heartburn and other GI woes when you overeat!
If you use the fist rule for the typical restaurant meal, you’ll probably only eat one-third of the meal or less. And that’s fine! “But I’ll still be hungry!” you say. Maybe, maybe not. It’s more likely you’ll be satisfied—the point between hungry and stuffed. And satisfied–not stuffed–is what you should be after a meal. Plus, remember the other age-old diet rule: It takes about 20 minutes, from the time you start eating, for your brain to tell your stomach that it’s full. That’s why, when you scarf down a huge meal in 10 minutes, you feel fine at first but then feel sick a few minutes later. Your brain just needed time to catch up!
Try using the fist trick for a week and see how much less you eat. You may even lose a few pounds! Let me know how it goes!