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Bowl method: Have you tried this weight-loss technique yet?

Are you trying to shed those extra kilos? Use the bowl method for weight loss and get closer to your goal. Here's what it is.
Woman eating healthy food
Consider turning to this method for weight loss. Image courtesy: Shutterstock
Aayushi Gupta Published: 2 Jul 2022, 10:30 am IST
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A healthy diet and regular exercise can help you lose weight. However, in the pursuit of shedding those extra kilos, taking into account the quantity of food is another crucial step. We understand that sometimes people experience intense, uncontrollable cravings for specific foods. But guess what? There is a way to get through this without slowing down your weight loss journey. Yes, give a try to the bowl method for weight loss!

With the bowl method for weight loss, you can keep eating your favourite foods while working on controlling your food portion size. What is it done, and how is it done? Let’s find out!

Health Shots got in touch with Dr Jinal Patel, Dietitian, Apollo Spectra Hospital, Mumbai, to understand the bowl method and how to practice it.

What is the bowl method?

Along with physical activity, eating a well-balanced diet can help you battle the bulge and stay in top shape. For that, you need to pay attention to the quality and even the quantity of food. And you can achieve this with the bowl method.

“The bowl method means choosing a small bowl to measure food portions in order to prevent you from overeating. That’s why it helps keep your weight in check, without compromising on your taste buds,” says Dr Patel. It is a simple and realistic way to keep an eye on your calorie intake. Try to follow it and achieve your weight-loss goals.

How to follow the bowl method?

1. Take 3 bowls

To follow the bowl method, you need to use 3 small bowls of the same size for your food every day.

bowl method for weight loss
Focus on eating healthy only. Image courtesy: Shutterstock

2. Fill them with food

Now, divide and fill these three bowls with the foods you will be eating during the day (breakfast, lunch, and dinner). You can add your preferred meals to each bowl. According to Dr Patel, “You are not supposed to take a second serving.”

3. Do not eat anything else

Just keep in mind one thing if you’re following this strategy to lose weight, you’re not allowed to add anything on top of these three portions. Dr. Patel says, “Only the food you put in the bowl must be consumed for meals. Include no more foods at all, as doing so could interfere with your attempts to lose weight.”

4. Reduce meal size if the calories are high

Yes, if the amount of calories in the food is extremely high, then just eat only two small bowls or eat less at each meal.

You can use this bowl method for breakfast, lunch, and dinner on a daily basis and you will undoubtedly see a difference in your weight. You will feel lighter and happier.

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bowl method for weight loss
Control your portions size. Image courtesy: Shutterstock

Here are other tips to control food portion size

Eating the correct kind of foods in the proper amount is crucial for maintaining a healthy weight because going overboard can make you pile on oodles of weight.

Follow these tips to control your portions and enjoy weight loss:

  • Apart from following the bowl method, always measure your meal with spoons or cups to keep an eye on how much you are putting in your mouth.
  • When ingesting packaged foods, remember to read the labels.
  • Consume your favourite foods, but never forget to consider the calories.
  • Use a small plate to serve your meal rather than a large one.
  • Always avoid second serving.
  • Always share your meal with others when dining out at a restaurant rather than eating mindlessly.
  • You can keep track of what and how much you ate each day by journaling. This may facilitate a reduction in portion sizes.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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