Trying to lose weight? These mini meals can help in portion control

"In the world of nutrition, it is a known fact that you should burn more calories than you consume to lose weight and fat. And how can one achieve this? By portion control and optimal meal frequency," said Anjali Mukerjee.

By: Lifestyle Desk

New Delhi | Updated: October 20, 2023 10:55 AM IST

3 min read

weight loss, diet, portion control, small meals, frequent meals, how to lose weight, what to eat when trying to lose weight

Portion size is a key driver of energy intake and also impacts the weight of a person. (Photo: Getty/Thinkstock)

When trying to lose weight, many people tend to skip meal(s) thinking that will help them in their journey. However, this is not what helps in weight loss. As per Anjali Mukerjee, a nutritionist, eating frequent and small meals throughout the day help achieve the goal.

While people follow different diets and hacks like intermittent fasting and calorie counting, experts believe that portion control is one of the most popular and effective ways to keep your weight in check. Defined as “the process of making sure that the amount of food you eat for each meal is not too large, especially when you are trying to lose weight,” portion control can help you with your weight loss journey.

As per Anjali, studies have shown that eating frequent mini-meals spread throughout the day prevents the metabolism from slowing down, reduces hunger pangs, optimally fuels your body, and has a positive impact on cholesterol and insulin levels.

Also Read | Four things that will help you on your weight loss journey

Stressing the importance of portion control, Anjali wrote, “In the world of nutrition, it is a known fact that you should burn more calories than you consume to lose weight and fat. And how can one achieve this? By portion control and optimal meal frequency.”

“Portion size is a key driver of energy intake and also impacts the weight of a person. Therefore, measuring and controlling the portion size has become very crucial to control (and not gain) weight,” Dr Garima Goyal, a nutritionist, told indianexpress.com previously.

Anjali suggested a few easy mini meals options that one can try and include in their diet routine when they are trying to lose weight.

Also Read | Is your weight loss healthy and sustainable?

*1 cup soya milk with almonds.

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*Half a sandwich made with 1 slice of whole wheat bread with either of the following fillings– shredded chicken, cucumber, tomato with chutney or paneer.

*1 bowl of moong sprouts with salad.

*A handful of peanuts with chana in a ratio of 1:1.

*Substitute your rotis with wheat bran rotis and reduce the number of rotis to half of your regular intake.

*1 toast with 2 egg whites omelette or one full egg omelette.

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*One fruit either an apple, orange, sweet lime, 20 cherries, or 1 bowl of watermelon.

*A bowl of dal or curd with salad.

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