You want to lose weight, but you end up overeating every time you’re at the dining table? Our simple tips on portion control come to your rescue.

Easy tips to help in portion control

Eat slowly: Did you know it takes about 20 minutes for your brain to register that your stomach is full? Therefore, the chances of overeating are higher when you eat fast. So chew your food properly and eat slowly, as it will help you realise when you’re full and limit portions.

Make healthy food tasty: Who said healthy food can’t be tasty? Sprinkle some chaat powder or oregano on fruits, or dress your salad with some olive oil. You can make many such simple additions to make healthy food tasty. When you fill yourself up with such foods, you’ll easily limit portions of high-fat foods.

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Protein is always associated with sportspeople and growing children. If someone is reading up on getting sufficient protein it is usually someone trying to build muscle or a mom trying to get her child to put on weight. But protein as the name suggests, is that which sustains life. We all need it sufficiently throughout our life for healing wear and tear of our body and keeping our immune system strong.

Getting enough protein is not an issue with those who are non-vegetarians. On the other hand for those who are strict vegetarians protein intake could pose an issue. If the right kinds of foodstuffs do not make up the diet, then they could end up eating more carbohydrates and less protein. We need about 10% to 15% of our calories from proteins or 0.8 to 1 gram for every kilo of our normal weight.

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Rice is not a popular item on most dieting charts. Does its contemporary, the roti, score more on the dieting scale? I have heard a lot of people say that they have stopped rice and switched over to eating rotis in an attempt to reduce weight. I have myself suggested stopping eating rice to effect weight loss. Most people doing so claim that they have particularly reduced the tummy with a no rice diet.

For people from South India, not eating rice is a huge sacrifice since rice is their staple. So, let us see how one can eat rice and still lose weight.

The rice vs roti battle
· Rice is eaten not with just one side dish but an entourage of dishes and this is exactly why you can end up overeating. In the south, ghee is added to the first few morsels of rice. The next few mouthfuls need sambar, and rasam and the various poriyals or dry sabjis, and finally curds. Then, again how can one eat without pappad or pickle? Thus, calories add up to make the meal complete. On the contrary rotis can be eaten with one dal and a dry sabji or a dry sabji and raita. Simple but filling.

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If you want to get into shape and shed those extra pounds, now is the best time to start. Summer is setting in and being slim and healthy in this season does not mean you have to go on a strict diet, say experts.

Ritika Samaddar, chief dietician, Max Healthcare, Delhi, explains that the weather is such that it automatically changes people`s eating habits.

`Drastic weight loss is easily possible in summers as compared to winters because one can exercise more in the season, does not overeat because of the slow body system and at the same time can consume more fluids that fill up the body. All these lead to a major weight loss,` said Samaddar.

How to choose the right diet

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Lentils are very high in protein content. They are rich in fibre and so aid digestion and lower cholesterol. This quick salad is refreshing and healthy for summer.

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Radish has anti-congestive properties and is good for asthmatics. It contains vitamins A, B and C, and iron. The vegetable can also act as a cleanser, diuretic and a disinfectant.

It can be eaten in its raw form, or in salads or even cooked to accompany whole meals.

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A lot has been said about Mediterranean food being the surest way to good health. It not only ensures protection against diseases like cancer but helps you look and feel youthful too.

Here’s a simple salad made of olives and choice vegetables that you could try today.

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Dry and light, puffed rice is an ideal snack for obese people. It is low in calories and is easily digested. Add a handful to your salad to make it crunchier and to give you an iron boost.

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Throw in broken makhana or lotus seeds along with some freshly chopped vegetables to make a salad that’s good for your heart.

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