Obesity is a growing problem all around the world. According to WHO, over 1.9 billion adults were overweight in 2016 and out of those, over 650 million were obese.

Obesity leads to various health problems including diabetes, heart disease, and high blood pressure. One of the major causes of obesity is consuming too much food. The increase in portion sizes has led people to consume more calories than required. In this article, we will discuss how food portions are linked with obesity and how we can prevent it.

What are Food Portions?

A food portion is the amount of food that is served or consumed. The portion size can vary depending on the type of food, meal, and country. In recent times, the portion sizes have significantly increased in many countries.

For example, a regular size bagel used to be around 3 inches in diameter and 140 calories, but now it can be up to 6 inches in diameter and 350 calories. This increase in portion sizes leads to overeating and consuming more calories than needed.

Link between Food Portions and Obesity

Overeating and consuming more calories than required leads to weight gain and eventually obesity. A study conducted in 31 countries found that the increase in portion sizes was linked with an increase in obesity rates in those countries.

The study also found that the population eating larger portions had a higher daily calorie intake. Consuming high calorie meals or large portions can also cause metabolic changes in the body leading to insulin resistance and diabetes.

How to Control Food Portions

Reducing food portions can help in preventing obesity. Here are some ways to control food portions.

Use Smaller Plates

Using smaller plates can make the portions look larger and prevent overeating. A study found that using smaller plates reduced the amount of food consumed by 16%.

Measure Food Portions

Measuring food portions can help in understanding how much food one is consuming. Using measuring cups, spoons, or a food scale can help in controlling the portion size.

Do not Skip Meals

Skipping meals can lead to overeating during the next meal. Eating small and frequent meals can help in controlling hunger and prevent overeating.

Eat Slowly

Eating slowly can give enough time to the brain to signal when the stomach is full. It takes around 20 minutes for the brain to signal the stomach that it is full. Eating too quickly can lead to overeating.

Avoid Distractions

Eating while watching TV or working can divert attention from the food and lead to overeating. Avoiding distractions and concentrating on the food can lead to mindful eating and prevent overeating.

Avoid Second Servings

Avoiding second servings can help in controlling the portion size and prevent overeating. If craving for more, opt for healthier alternatives like fruits and vegetables.

Conclusion

Food portions play a significant role in obesity prevention. Reducing the portion size can help in controlling calorie intake and lead to a healthy lifestyle.

Using smaller plates, measuring food portions, eating slowly, and avoiding distractions can help in controlling the portion size. Obesity prevention is essential in maintaining good health.