How to Portion Control (How to Lose Weight with Portion Control)

Its time to learn how to part control!

There are all sorts of “tips” and “techniques” out there, however today were going to reveal you the very best approach.

What makes me so positive?

For much of our Online Coaching clients, we create part control techniques for weight reduction that dont suck. Today, well share them with you too!

No shame, no judgement, just results! Find out more about NF Coaching.

Heres what well cover:

Lets do this thang!

What Are 5 Methods for Portion Control?

Due to the fact that our bodies and brains are complicated emotional disasters, there are some suggestions and techniques we can carry out to secure us from … ourselves:.

As you might understand from our “How to lose weight” guide, the secret to sustainable weight loss is getting ourselves to consume less calories in a manner that doesnt make us miserable..

All of these methods will work to some degree, and theyre excellent to keep in mind and also practice.

Use smaller plates. Folks will typically eat whats placed in front of them, so utilizing smaller tableware has been revealed to help people consume less. [1]
Drink a glass of water prior to your meal. If you down a glass of water 30 minutes before you plan on eating, the H20 will use up some space in your stomach. This might assist you eat less. [2]
Take it slow. It can take about 20 minutes for your body to come around to the truth that its full, so slowing down your meals can assist you consume less. [3]
Utilize a food journal. Recording whatever you consume and consume is a fantastic way to become mindful of portions, which can assist you control them.

Nothing will get more constant outcomes than actually discovering the number of calories in the food you consume (Portion Control Tip # 5)!

Nevertheless, as we explain in our Calories In, Calories Out guide, determining your exact “calories in” can be a genuine discomfort. Not only that, but lots of people with certain characteristic can end up being unstable about tracking each and every single calorie, and worrying if they go 1 calorie over their daily allotment..

Part Sizes: How to Portion Control (The Best Method).

Unless youre going to weigh out all your food (something Ive done prior to) and be militant about tracking, is it possible to “track” your food with a high level of accuracy without having it take over your life?

This is our primary suggestion for how to drop weight..

So, whats a nerd to do?.

The response: yes, by getting darn excellent at approximating!.

When you burn more calories than you consume, your body will pull from fat shops for energy (weight reduction).

Research study [4] after study [5] after study [6] programs that our bodies follow the laws of thermodynamics which in order to drop weight, we need to burn more calories than we take in regularly. When you take in more calories than you burn, your body tends to keep those extra calories as fat (weight gain).

You currently carry with you the best approach for part control.

Your hands!

Lets break this down a little by discussing protein and veggies..

Each macronutrient will correspond to an area of your hand, to provide you a sense of what a proper part size should be..

In it, Coach Lauren and Justin go over the two essential parts of every meal: protein and veggies.

A serving of protein has to do with the size and thickness of your palm:.

Protein can originate from any number of sources, including:.

The “Nerd Fitness Healthy Plate” was initially published in our Guide to Healthy Eating, which was influenced by our buddies over at Precision Nutrition..

As you can see, were going to focus our portion control strategy on:.

Its truly hard to be precise anyhow. [7]

The above video was live-streamed to Nerd Fitness Prime members, as part of our NF Kitchen series.

What is the Correct Portion Size Part 1: Protein and Vegetables.

When in doubt, match the food in front of you to your hand and bring on.

In other words, when you start your healthy eating journey, do not even stress about nixing any particular food. Simply ensure you are leaving plenty of room for protein and veggies.

Nevertheless, having an instinctive sense of what foods should be eaten in what parts will help you level up your healthy eating.

Protein.
Veggies (technically carbs, but important adequate to deserve their own classification).
Carbohydrates (believe starches and fruit).
Fat.

Were going to utilize them to build a healthy plate, as revealed above.

Heres something that might seem counterintuitive: our # 1 recommendation for part control isnt about limiting food. Rather, make sure you get a proper serving of protein and vegetables whenever you sit down to consume..

You might not always have access to small plates.
You might forget to consume water prior to each meal.
You may have a short lunch break without the luxury of eating gradually.
You may weary of logging all your food consumption.

Were not going to stress about being exact..

Weve learned that using your hand as a guide is the most helpful strategy for part control:.

Meat (steak, bison, pork).
Fowl (chicken, turkey, duck).
Eggs! [8] Fish and shellfish (salmon, tuna, shrimp).
Legumes (black beans, chickpeas).

Utilizing your hands as a tool for portion control offers a “great enough” strategy that can help your food consumption:.

Not a meat-eater? Read our enormous plant-based guide!

Start by making sure you consume sufficient protein and vegetables when it comes to learning portion control.

Heres a quick, non-complete list of veggies that can fill half your plate:.

A serving of veggies is about the size of your fist:.

Broccoli.
Broccolini.
Cauliflower.
Spinach.
Kale.
Spaghetti squash.
Brussels sprouts.
Zucchini.
Cucumber.
Carrots.
Onion.
Asparagus.

Just how much?

Dont like veggies? When like you, I was. Have a look at 10 methods to make vegetables taste good..

For vegetables, in practice you can most likely consume as much as you can swallow (the fiber will likely slow you down), however goal for about 2 fist fulls at most meals, or about half your plate. [9]

In the video that begins this area, Coach Justin makes a fantastic point: go for a little better than you are today.

Well liquidate todays guide with some more concepts on how to start.

You can aim for doing a little bit more next week (TWO meals that include protein and veggies) as soon as you have that win under your belt.

Eating sufficient protein will help your health as you age. Plenty of protein will also assist you grow and maintain muscle. Plus, prioritizing protein will help you remain complete and satiated in between meals.
Vegetables. Veggies are both high in nutrients and low in calories, which makes them ideal for a healthy plate. Plus, the fiber will not just help your health, itll also keep your indoor plumbing in correct order. [13]

As we discuss in our protein guide, when developing a plate go for the following amount of protein:.

Prior to we get there, we need to talk about what else can go into your healthy plate..

Guys: 1-2 servings (6-8 oz or about 170-228 g): 2 palms.
Dudettes: 1 serving (3-4 oz or about 85-114 g): 1 palm.

So possibly you make chicken stir-fry this week..

Heres why you must focus on protein and vegetables if youre having problem with part control:.

What is the Correct Portion Size Part 2: Carbs and Fats.

Indicating if you do not really plan your meals at all, begin by having ONE meal include a great protein source and some veggies.

After making space on your plate for protein and vegetables, whats next?

As Coach Lauren and Justin mention in the Nerd Fitness Prime video above, its time to include some healthy carbs and fats!

You likewise desire to ensure youre consisting of healthy fat in your diet plan too.

A serving of carbohydrates is about two hands cupped together:.

However as Coach Lauren explains, they have a purpose on our healthy plate! You simply need to part them out correctly.

Examples of healthy carbohydrates:.

If its raw, its about half the size, so one cupped hand.

Fat is actually the most calorically dense macronutrient, so relatively itll take up less room on your hand.

Depending upon what physical fitness camp you discover yourself in and your history of “dieting,” eating fats and carbs may make you nervous..

Here is a serving of fat, roughly the size of your thumb!

The point is to knowingly believe about just how much youre consuming. A break half-way through can be utilized as a decision tree:.

You can also use some glass containers too if you wish to get elegant:.

You may likewise discover some special plates or containers useful when serving yourself..

However, that doesnt mean we desire to completely ditch both food groups either..

Entire milk.
Complete fat dairy.
Coconut oil.
Grass-fed butter.
Lard.
Fatty cuts of meat.

Did you understand fiber is a type of carbohydrate? As we mentioned previously, you require plenty of fiber for great health. Carbohydrates are also a fantastic source of fast energy, specifically fruit.
Some nutrients like Vitamin A are fat-soluble, implying they are best soaked up together with some fat. Fat will also assist you feel complete, which can help with total portion control for the day. While a little goes a long method, you wouldnt want a “no fat” diet.

The point here is that you have a fast context for part sizes:.

When attempting to part control is dining out, a location of concern.

. So it might make sense to split these parts in 2, and youre set for lunch the next day.

If youre looking for something to purchase, these are some cool glass containers.

The largest part of the container: vegetables go here.
The 2 smaller sized parts: these are for your protein and carbohydrates.
The small little holder: your fats go here.

So do what Coach Justin does: request a to-go box as quickly as you put your order.

Its practically constantly because they are overindulging fats or carbohydrates when we examine the diets of our training clients who cant seem to lose weight.

How big is your serving of peanut butter, REALLY? One serving, a tablespoon, is about the size of a walnut:.

Another thing to consider: dining establishments want you to leave feeling full.

Heres why you need to consume these 2 macronutrients:.

Do not tension about finding the best container that exactly holds each macronutrient you need.

Boom, an extra meal for later..

Avocado.
Almonds.
Walnuts.
Macadamia nuts.
Olive oil.
Almond butter.
Peanut butter.

Even simply consciously thinking of if your portion sizes are under or over is a terrific start.

One hack Coach Justin uses is simple Tupperware containers to part control his meals:.

The factor individuals call it “healthy” is due to the fact that the fat is unsaturated, although science has just recently come around on saturated fat too in the appropriate quantities. [14]

Once again, do not stress if your container doesnt fit this description exactly. Were all working off estimates here, so lets concentrate on the huge picture.

How much pasta are you serving yourself? It should fit within your cupped hands.

Yeah, its a little unusual, but as quickly as you get your food, place half of it in the container.

If you find yourself in this group, have a look at your hand the next time you sit down to consume:.

Likewise, if you get hungry after consuming just half your meal, no issue. Just eat the other half. Even if youre still at the dining establishment.

And as long as you are consistent with your determining strategies, then you can change your parts based on your development!.

Healthy fat can be found in foods like:.

How much olive oil did you put on your salad? It should be about the size of your thumb or a tablespoon..

Hydrogenated fats can originate from things like:.

We cover this in information in our Guide to the Keto Diet.

How to Control Portion Sizes When Eating Out.

When it concerns portion control, we require to pay very close attention to carbohydrates and fats, due to the fact that this is where individuals have the propensity to overindulge..

How to Use Portion Control Containers and Plates.

Keep in mind: you dont have to get this perfect. You just require to be respectable the majority of the time.

It appears like restaurants serve you two times the quantity of food that you need.

They typically do this by overdoing the carbohydrates. Believe additional bread, lots of rice, plenty of pasta, etc

Just take care here.

Should I keep eating?

Its all well and excellent to develop a healthy plate in the house, but what if youre at a dining establishment?.

One last thing: we know eating in restaurants at restaurants is often a friend or family bonding experience, so we d prefer you ENJOY the night. Food is more than just calories..

In the video above, Coach Lauren and Justin stroll you through eating a Nerd Fitness Healthy Plate IRL (In Real Life).

How to Portion Control for Weight Loss (Next Steps).

This concern alone can assist with part control.

Simply prepare for it! If you eat an actually big supper for a celebration, eat slightly smaller portions for the next day or so and your body will be right back on track..

What if you need to order a sandwich?

How about pizza?

Boom..

# 2) Chili/Soup.

If youre eating in restaurants and ordering soup or chili, maybe just think of the end product in mind:.

# 3) Pizza.

Here are some pointers from the Coaches for portion control IRL:.

Then he parts out his pizza, which if he utilizes his hand technique, would have to do with two pieces:.

” After portioning whatever out, it ought to have to do with two fistfuls of food. So thats what Ill eat. Everything else Ill take house.”.

This is a little harder since pizza is primarily bread (carbohydrates).

Put a palm-size portion of ground beef in.
Your veggies can be onion, garlic, and tomatoes (again a fruit, but who cares).
Your carbohydrates can be pinto and/or kidney beans.
Your fat can be a bit of cheese sprinkled on top.

Your carbs can be some type of whole grain bread (you can do an open face sandwich if you wish to limit this)..
Your protein can come from some turkey..
Your fat can be a little avocado..

He consumes something hes proud of, like a salad..

You now have a turkey sandwich that matches our healthy plate method.

It does not matter. Again, the point is youre putting a little idea into proper portions.

Maybe you measure out your hand portions as you cook if youre making it yourself.

The technique here is to load in as numerous veggies as you can. Yeah, youre most likely not going to get 2 fist fulls in, but you can squeeze in a lot of spinach, sauerkraut, onion, and tomato (yeah, its technically a fruit, whatevs) on your sandwich..

When everything is blended together, this can be a little harder.

However Coach Justin has a service for this.

# 1) Sandwich.

Sure, possibly youre doing less than two fistfuls of veggies, and more than a cupped hand of carbs (beans).

Is it perfect?

Nope.

Does it assist Coach Justin reach his objectives and permit him to still take pleasure in life?

Yep!

Here are 3 ways to continue your journey with Nerd Fitness..

If you do not understand where to start, I in fact suggest you start by not fretting about what to remove your plate, but rather what to add!.

Geek Fitness Prime is our premium subscription program that includes live-streamed exercises with NF Coaches, an encouraging online community (with numerous like-minded people dealing with “part control”), group difficulties, and much more!.

# 2) Our Online Coaching program: a training program for busy individuals to assist them make better food options, remain responsible, and get healthier, completely.

Alright, I wish to speak with you:.

Sign up in package below to employ and get our Rebel Starter Kit, that includes all of our “exercise in the house” guides, the Nerd Fitness Diet Cheat Sheet, and far more!

Our training program modifications lives. Learn how!

The 15 errors you dont wish to make.
Complete guide to the most reliable diet and why it works.
Complete and track your first exercise today, no gym needed.

# 1) Liked the video we revealed in todays guide? Want to watch more like them live and get your concerns responded to? Sign Up With Nerd Fitness Prime!

We got you if you need assistance along the way.

Get your Nerd Fitness Starter Kit.

Remember, any action you take on leveling up your nutrition is terrific.

Option # 3) Join the Rebellion! We need great individuals like you in our community, the Nerd Fitness Rebellion.

As I said previously, we teach part control to our clients who battle with overeating, so well offer a non-judgmental specialist to help you reach your goals.

Make certain every meal you consume has a healthy protein source and a veggie. When you have that dialed in, THEN you can stress about part managing your carbohydrates and fat..

You can set up a complimentary call with our group so we can be familiar with you and see if our training program is ideal for you:.

Experiment a little by developing some rough standards, see how you feel, and course-correct as you go.

Do you have any ideas or tricks for portion control?

Do you use the hand method that we covered today?

Whats your most significant challenge with portion sizes?

Let us understand in the comments!

PS: If youre simply beginning your weight-loss journey, ensure you check out:.

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Image Source: Fresh lobster rolls, bean-there-donut-that-40358-2, Taco trike, Peanut/Walnut.

Folks will frequently eat whats placed in front of them, so using smaller tableware has been shown to help individuals consume less. Recording everything you eat and drink is a great way to become mindful of portions, which can help you control them. Fat will also assist you feel complete, which can help with overall portion control for the day. It might make sense to split these parts in two, and youre set for lunch the next day.

– Steve.

” After portioning whatever out, it needs to be about two fistfuls of food.