Portion Sizes – Do you know how much you’re eating?
One of the best way to promote fat loss is to control how much you’re eating. We see it all the that while people believe they are on a healthy diet they more often than not are underestimating how many calories they are consuming.
Importance of being accurate in controlling your portion sizes
Under eating or over eating may result in the loss of muscle tissue or fat gain. A serving size isn’t simply what you decide to dish up on your plate it’s a specific amount of food defined by common measurements such as cups, grams or pieces.
Typical Portion Sizes:
- 1 serve of cheese is about the size of 4 dice
- 1 fruit serving is about the size of a baseball
- 1 serving of vegetables is the size of a closed fized
- 1 serving of pasta or rice is ½ the size of a closed fist
- A serve of cooked meat, fish, or poultry is about the size of a open palm
- 2 tablespoons of peanut butter is about the size of a large marshmallow
- 1 serving (1 cup) of milk, yogurt or fresh chopped greens is a fist
- Take time to look over the serving sizes of your favourite foods.
- Measure out single servings onto your plates and bowls, and remember what they look like.
- Prepare plates with appropriate portions in the kitchen, and don’t go back for seconds.
- Never eat out of the bag or carton.
How do I get started?
One of the most powerful ways to learn exactly how much you’re consuming is to keep a journal. Keeping a journal will teach more than any other book or blog you read. By being in control of the way you eat and move you’re on your way to opening the door to achieving massive results.
Do I have to do this forever?
Not at all! Your goal is to keep a journal for at least 3 days. You choose the three days that would best represent your general eating and exercise habits and on those days record everything you eat and the exercise you performed.
By tracking your daily food and exercise habits you are taking huge action and proving to yourself you are serious about achieving your goals! Don’t worry about the occasional setback – this is all apart of the changes process. Don’t give up, simply start fresh the next day and aim to improve on your effort the day before. Be patient and know that these small changes will gradually building new supportive habits.
Time: Write the time of day you ate the food.
What kind: Write down the type of food you ate. Be as specific as you can. Such as 1 can of 375ml Coke, salad dressing, mayonnaise, butter, sour cream, sugar and sauce.
How much: Record the amount and calories of the particular food item you ate.
Where: Write what room or part of the house you were in when you ate. If you ate in a restaurant, fast-food store or your car, write that location down.
- Be Honest. There’s nothing to be gained by trying to look good in your journal.
- Record what you eat each day. Keep your journal with you all day, and write down everything you eat or drink.
- Do it now. Don’t depend on your memory at the end of the day. Record your eating as you go. Be Specific.