Bowl method for weight loss: Here is what it is and how it helps – Times of India

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Along with regular exercise, following a healthy diet is a crucial step towards achieving your weight loss goals. However, besides eating clean, you must also take note of the amount of food you’re putting into your body. Even if you’re eating healthy, gulping down excess of that particular food can do more harm than good. That said, it is important to watch your portion sizes. One way to regulate is through the bowl method. Find out what it is.
Also read: Here’s how your food plate should look like when you are on a weight loss mission

Portion control is key to every weight loss secret. Studies have shown that increased portion sizes can contribute to overeating and unwanted weight gain. Most people eat almost everything they’re served, some even more, which is why certified nutritionist and personal trainer Pooja Bhargava introduces us to this unique bowl method!
In one of her Instagram posts, she asks people to follow the bowl method, if they want to lose weight by enjoying their favourite food.
The bowl method mainly involves choosing a small bowl to measure your food portions so you do not overeat. This also helps keep your weight in check, without having to compromise with your taste buds.
Also read: 5 easy and healthy recipes for summer vegetables available in India
According to the nutritionist, here’s how you can follow the bowl method:
– Take 3 small bowls for your meal everyday
– Fill your favourite food in each bowl
– Don’t eat anything extra
– Do not take second servings
– Do not include any other items, apart from those in the bowls for your meals
– If you are eating something that is extremely high in calories then just take 2 small bowls
– Repeat this for Breakfast, Lunch and Dinner
Besides using small bowls, you can switch to smaller dinnerware in general.
Scientific evidence has shown that the sizes of the plates, spoons and glasses can influence the quantity of food you eat. For instance, if you serve your meal on a large plate, the quantity may only seem smaller, leading you to overeat.
Another thing to keep in mind before starting all your meals is to drink a glass of water. This not only keeps you hydrated, but also curbs your hunger and cravings greatly, aiding your portion size.
Experts also recommend chewing your food slowly. This not only makes the food easy to digest, but also helps reduce your total intake of food.
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