How much should you eat during a meal? Rujuta Diwekar explains (see infographic inside)

You can't achieve weight loss when you do excessive portion control, force yourself to eat less, mask your appetite with tea/ coffee/ chewing gum/ soups/ fibre gels etc.

Just because you want to lose weight, you can t go on starving yourself. A good life is where you are able to tell the difference between your need and greed -- a life where you learn to enjoy food, fitness and health without feelings of guilt, remorse and frustration. But today we feel that we are fat because we eat too much or consume too many calories. The truth is that we live in obesogenic environments - we have created situations and formed habits where it s almost impossible for us to nurture our appetite and eat just the right amount, says celeb nutritionist Rujuta Diwekar.

Here is a Mental Meal Map that Rujuta Diwekar says anyone can use to understand their appetite and learn how much to eat.

The fitness project 2018 - Week 8 guideline - How much to eat?Use the mental meal map. Details here - https://www.facebook.com/unsupportedbrowser?_rdr#RDfitnessproject2018pic.twitter.com/pIM8vgpX2J Rujuta Diwekar (@RujutaDiwekar) February 20, 2018

Along with the Mental Meal Map, follow this eating etiquette -

Fix a place where you will eat and as often as possible eat at the same place

No phones, TV or any gadget during meals

Sit down in Sukhasana (if possible) and eat with your hands

Drink a glass of water before your meal

Follow these diet and nutrition tips every morning.

Start the MMM and the above eating etiquette for at least one main meal every day and watch it grow intuitively into all other aspects of your life. Read:You must eat dal and rice during dinner.

Mental meal map is also extremely useful when you are eating out in restaurants or in weddings and party buffets.

This is what you should eat during snack time.

Read: Rujuta Diwekar tells you how to cook rice, can diabetics eat rice + other FAQs about rice.

Image source: Shutterstock