Every once in a while, it’s worth reviewing portion sizes. Most people smart enough to be reading this newsletter know the difference between healthy and unhealthy food options.
Mind you, I never like to define them as “good” or “bad.” But there’s a difference between choosing whole, minimally processed foods, and junk. Even when you have that basic understanding, I see a lot of people get tripped up on portion sizes.
I mentioned in my prior post that sugar was one of the top 2 reasons people gain weight or can’t lose and portion size is the other. Too much of a good thing isn’t going to get you the result you want. Even if you are saying right now: “I only et healthy whole foods.” That’s excellent, but the portion size still matters regardless of what you are eating.
I’m not a big believer in counting calories or macros but if that works for you, keep doing it.
A much easier way for most of us to stay on track and make this sustainable is to use our hands.
Protein: 1 palm-sized serving for women, 2 for men
Vegetables: 1 fist-sized serving for women, 2 for men
Carbs: 1 cupped handful for women, 2 for men
Fats: 1 thumb-sized portion for women, 2 for men
Use this as a starting point, and adjust based on how full you are after meals and how hungry you are between them. A few things to keep in mind for your success:
— If you’re going to go overboard on any of these, choose veggies. Nobody has ever gotten fat from eating too many veggies 🙂
— If you fall behind on your protein, don’t try to cram it all into one meal. Your body needs a steady supply of protein throughout the day. It can only process 20-30 grams at a time.
– If fat loss is a priority, choose minimally processed carbs, like whole grains, potatoes, and sweet potatoes instead of bread and pasta.
So if you’re wondering if you’re eating the foods in the right amounts, try this portion control method and see if it works for you.