By MACROS | Published on May 28, 2017
Just a few more almonds won’t derail my progress, and just one more bite of that dish certainly won’t pile on the pounds. Be honest, how many times have you said that to yourself?
In most cases, these thoughts are true. But when practiced on a daily basis, those extra calories and stretched portion sizes can add up quickly.
In today’s world, ‘portion policing’ runs against the idea of a balanced, relaxed diet – but in reality it does the opposite. With everything now super-sized, it’s time to lay down the law yourself.
Nutrition guru, Sara Jane McShane is a personal trainer, sports/holistic certified nutritionist, and author of Shredding for the Wedding. Learn her simple tricks to help keep your portions in perfect balance and make your fitness journey more exciting and relaxed.
Forget about your diet
Practicing proper portion sizing is the perfect way to meet your fitness goals while still managing to avoid the dreadful starvation diets that are out there, thus not depriving yourself.
Unlike a crash diet you can’t stick to long-term, downsizing your portions is a sustainable change to your eating habits that could turn a fad into forever. However, this is only if you’re eating a range of healthy foods that support your future goals.
In fact, clean food is a staple to all fitness-related success. Sure, you can cut portions of unhealthy foods, but keep in mind they’re often laced with high calorie counts you might not be aware of. For example, just one serving of 10 fries is 160 calories.
And we all know it’s difficult to stop at just one serving. To burn off that single portion, you would need 42 minutes of walking or 22 minutes’ cycling.
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Reading the signs
This doesn’t mean having an occasional treat is bad, but by being mindful of the food and portions you put into your body, you can have control of your future and make sure you’re seeing the results you desire.
A study of 329 overweight people that was published in Obesity Research found that 38% of people who practiced portion control for two years lost 5% or more of bodyweight, compared with 33% of participants who didn’t and gained 5% or more bodyweight.
To put it plainly, eating the right portion sizes pays off, according to Pennsylvania State University scientists, who found out how easily big servings lead to a calorie overload. The facts are there: portions are everything.
Now, does this mean everything you eat needs to be tted into a portion- measuring device or weighed on a scale? Definitely not. Measuring your food is a great option, but we’ve got some simple visual comparisons to help you eyeball serving amounts – especially if you’re new to portion policing – to save you the headache of always measuring everything out.
Veggies – half of your plate with veggies unlimited
Lean protein – a quarter of your plate with lean protein 4-6oz
Complex carbohydrates – a quarter with complex carbohydrates 1-2oz