0

Your Cart is Empty

May 19, 2015 3 min read

We all know, at this point, that in order to lose weight, you need to burn more calories than you consume- but that doesn't always mean you have to go hungry. If you're doing all of the clean-eating right and still not seeing the results, it may mean you need to check your portion control. Here are 13 tips to help control your portions without counting down the seconds until your next meal:

Start With A Glass Of Water

Drink a big glass of water right before you eat. Filling your belly with liquid will make you less likely to overeat. Not to mention, many hunger signals are actually just linked to dehydration.

Wear Form-Fitting Clothes

We aren't saying to squeeze in to something too small for you. That being said, if a waistband is already snug on a pair of pants, it may just be the feeling you need to stop you from reaching for seconds or thirds.

Use Veggies as "Fillers"

You can stock upon veggies and eat to your hearts content - this will fill you up and cut calories! Just make sure you're preparing them without oils.

Dine On Dinnerware That Helps You Lose

According to a 2012 Cornell University study, the colour contrast of food to plate may influence just how much you consume.  The researchers discovered that when a plate and the food on it had a low color-contrast (like pasta with Alfredo sauce on a white plate), people at a buffet served themselves 22% more than when there was a higher color-contrast (like pasta with red sauce on a white plate or pasta with Alfredo sauce on a red plate). So, if you want to eat less, select plates that have a color-contrast to the food you're eating for dinner. Or if you want to eat more healthy foods, like a bigger salad, eat greens from a large green plate or bowl!

Make Carbs Your Topper - Not The Base

Rethink the way you use grains and starches. For example: instead of starting with a granola base on a parfait, fill your cup with yogurt and then sprinkle just a tiny amount of granola on top for the crunch you crave.

Set The Mood For Slower Dining

Dim the lights and listen to relaxing music for a leisurely meal. This will allow your body to process the food you're eating and prevents overeating. l0uLHg9VqdkXf_Jxm3pURhu-yJVJCgJLU7L41eBash4

Work For Your Food

Eat foods that require shelling, peeling, or individual unwrapping. Oranges, edamame and pistachios in their shells are healthy options.

Don't Eat From The Bag/Box

Researchers from Cornell University sought to answer this question in a study and found that people ate 50% more chips when they were given no visual cues as to how large a portion should be. So if you buy a bag of pretzels or tin of nuts that contains 10 servings, divide the contents of the container into 10 smaller baggies ahead of time.

Slurp Your Appetizer

Have some soup as an app. Though it may seem counterintuitive to add more to your meal, research shows that starting a meal with soup may help you reduce your overall calorie intake. In a 2007 study, people who ate soup before their lunch entrée reduced their total calorie intake by 20%. Your best bet: a broth-based soup, preferably with veggies to help you feel full from the natural fibre.

Drink From A Tall Glass

It's okay to have a cocktail with your meal but keep it to one glass and enjoy it slowly. To trick yourself into believing you're having more, pour your drink into a tall, thin glass.

Limit Distractions

Shut off your phone or TV when you eat as many studies have shown this leads to overeating. As for the office dwellers, step away from your computer at lunch.

Use Smaller Plates and Servers

Using a smaller plate and serving utensil can help trick the mind in to believing it's eating a full plate - while still being within you portion controlled limits.

Brew A Sweet Treat

Many people have trained their bodies to expect something sweet post-meal. Brew yourself a nice flavourful tea like peppermint, cinnamon, chocolate, or one of your favorite fruity varieties for a low-or-no-calorie sweet-tooth satisfier.  

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.