{"id":2203,"date":"2024-08-05T06:00:11","date_gmt":"2024-08-05T04:00:11","guid":{"rendered":"https:\/\/madebymary.se\/?p=2203"},"modified":"2024-08-23T11:17:36","modified_gmt":"2024-08-23T09:17:36","slug":"min-strategi-for-att-ata-mindre-portioner","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/min-strategi-for-att-ata-mindre-portioner\/","title":{"rendered":"Min strategi f\u00f6r att \u00e4ta mindre portioner"},"content":{"rendered":"

Att \u00e4ta mindre portioner har varit en avg\u00f6rande faktor f\u00f6r mig i att uppr\u00e4tth\u00e5lla en h\u00e4lsosam livsstil och n\u00e5 mina viktm\u00e5l. H\u00e4r delar jag med mig av mina strategier och tips f\u00f6r att lyckas med att \u00e4ta mindre utan att k\u00e4nna sig hungrig eller ber\u00f6vad.<\/p>\n

F\u00f6rst\u00e5 mina portioner<\/h2>\n

F\u00f6rsta steget i min resa var att f\u00f6rst\u00e5 vad en normal portion egentligen \u00e4r. M\u00e5nga av oss \u00e4ter st\u00f6rre portioner \u00e4n n\u00f6dv\u00e4ndigt p\u00e5 grund av vanor eller tillg\u00e4nglighet. Genom att anv\u00e4nda en k\u00f6ksv\u00e5g och m\u00e4tskedar l\u00e4rde jag mig vad som \u00e4r en lagom m\u00e4ngd mat. Jag ins\u00e5g snabbt att jag ofta \u00e5t mer \u00e4n vad jag beh\u00f6vde.<\/p>\n

Anv\u00e4nda mindre tallrikar<\/h2>\n

Ett enkelt men effektivt trick har varit att anv\u00e4nda mindre tallrikar och sk\u00e5lar. N\u00e4r jag serverar min mat p\u00e5 mindre tallrikar ser portionerna st\u00f6rre ut \u00e4n de faktiskt \u00e4r, vilket hj\u00e4lper mig att k\u00e4nna mig n\u00f6jdare med mindre mat. Det \u00e4r en psykologisk strategi som verkligen fungerar.<\/p>\n

Fyll min tallrik med gr\u00f6nsaker<\/h2>\n

Gr\u00f6nsaker \u00e4r l\u00e5ga i kalorier<\/a> men h\u00f6ga i volym och n\u00e4rings\u00e4mnen. Genom att fylla halva min tallrik med gr\u00f6nsaker f\u00e5r jag i mig viktiga vitaminer<\/a> och mineraler samtidigt som jag h\u00e5ller mig m\u00e4tt l\u00e4ngre. Gr\u00f6nsaker som broccoli, spenat, mor\u00f6tter och paprika \u00e4r favoriter i min kost.<\/p>\n

\u00c4ta l\u00e5ngsamt<\/h2>\n

Att \u00e4ta l\u00e5ngsamt och verkligen tugga maten hj\u00e4lper mig att k\u00e4nna mig m\u00e4ttare snabbare. Det tar cirka 20 minuter f\u00f6r hj\u00e4rnan att registrera att magen \u00e4r full, s\u00e5 genom att \u00e4ta l\u00e5ngsamt ger jag kroppen tid att k\u00e4nna sig n\u00f6jd innan jag \u00f6ver\u00e4ter. Jag l\u00e4gger ner besticken mellan tuggorna och f\u00f6rs\u00f6ker njuta av varje bit.<\/p>\n

Dricka vatten f\u00f6re m\u00e5ltider<\/h2>\n

Att dricka ett stort glas vatten innan m\u00e5ltider hj\u00e4lper mig att k\u00e4nna mig m\u00e4ttare och minskar risken f\u00f6r att jag \u00f6ver\u00e4ter. Vatten \u00e4r ocks\u00e5 viktigt f\u00f6r att h\u00e5lla kroppen hydrerad och hj\u00e4lpa matsm\u00e4ltningen. Ibland dricker jag \u00e4ven en kopp gr\u00f6nt te som ett alternativ.<\/p>\n

Fokusera p\u00e5 protein och fiber<\/h2>\n

Protein<\/a> och fiber \u00e4r tv\u00e5 n\u00e4rings\u00e4mnen som hj\u00e4lper mig att k\u00e4nna mig m\u00e4ttare l\u00e4ngre. Jag ser till att varje m\u00e5ltid inneh\u00e5ller en bra k\u00e4lla till protein, som kyckling, fisk, \u00e4gg<\/a> eller b\u00f6nor, samt fiberrika livsmedel som fullkornsprodukter, frukt och gr\u00f6nsaker. Dessa n\u00e4rings\u00e4mnen stabiliserar ocks\u00e5 blodsockerniv\u00e5erna, vilket minskar hunger och sug.<\/p>\n

Planera mina m\u00e5ltider<\/h2>\n

Genom att planera mina m\u00e5ltider i f\u00f6rv\u00e4g undviker jag impuls\u00e4tande och h\u00e5ller mig p\u00e5 r\u00e4tt sp\u00e5r. Jag g\u00f6r en veckomeny och handlar d\u00e4refter, vilket hj\u00e4lper mig att undvika frestelser och h\u00e5lla mig till mina portioner. Jag f\u00f6rbereder ocks\u00e5 matl\u00e5dor<\/a> f\u00f6r att ha kontrollerade portioner redo n\u00e4r jag \u00e4r p\u00e5 spr\u00e5ng.<\/p>\n

Undvika distraktioner<\/h2>\n

N\u00e4r jag \u00e4ter f\u00f6rs\u00f6ker jag undvika distraktioner som TV, datorer eller telefoner. Genom att fokusera p\u00e5 maten kan jag b\u00e4ttre lyssna p\u00e5 min kropp och k\u00e4nna n\u00e4r jag \u00e4r m\u00e4tt. Detta minskar risken f\u00f6r att jag \u00e4ter mer \u00e4n n\u00f6dv\u00e4ndigt.<\/p>\n

Hantera k\u00e4nslo\u00e4tande<\/h2>\n

Att vara medveten om mina k\u00e4nslor och hur de p\u00e5verkar mitt \u00e4tande har varit viktigt. N\u00e4r jag k\u00e4nner mig stressad, ledsen eller uttr\u00e5kad f\u00f6rs\u00f6ker jag hitta andra s\u00e4tt att hantera dessa k\u00e4nslor \u00e4n att \u00e4ta. Att g\u00e5 en promenad, l\u00e4sa en bok eller prata med en v\u00e4n \u00e4r n\u00e5gra av de strategier jag anv\u00e4nder f\u00f6r att hantera k\u00e4nslo\u00e4tande.<\/p>\n

Avslutande tankar<\/h2>\n

Att \u00e4ta mindre portioner handlar om att g\u00f6ra medvetna val och lyssna p\u00e5 kroppens signaler. Genom att anv\u00e4nda dessa strategier har jag kunnat \u00e4ta mindre utan att k\u00e4nna mig hungrig eller ber\u00f6vad. Det har hj\u00e4lpt mig att n\u00e5 mina h\u00e4lsom\u00e5l och m\u00e5 b\u00e4ttre i min vardag. Jag hoppas att dessa tips kan inspirera och hj\u00e4lpa andra p\u00e5 deras resa mot en h\u00e4lsosammare livsstil.<\/p>","protected":false},"excerpt":{"rendered":"

Att \u00e4ta mindre portioner har varit en avg\u00f6rande faktor f\u00f6r mig i att uppr\u00e4tth\u00e5lla en h\u00e4lsosam livsstil och n\u00e5 mina viktm\u00e5l. H\u00e4r delar jag med mig av mina strategier och tips f\u00f6r att lyckas med att \u00e4ta mindre utan att<\/p>","protected":false},"author":1,"featured_media":3316,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[55,56],"tags":[],"class_list":["post-2203","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allmant","category-viktminskning","","tg-column-two"],"yoast_head":"\nMin strategi f\u00f6r att \u00e4ta mindre portioner - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/min-strategi-for-att-ata-mindre-portioner\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Min strategi f\u00f6r att \u00e4ta mindre portioner - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att \u00e4ta mindre portioner har varit en avg\u00f6rande faktor f\u00f6r mig i att uppr\u00e4tth\u00e5lla en h\u00e4lsosam livsstil och n\u00e5 mina viktm\u00e5l. 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