We all know the age-old saying about eating 5 fruit and vegetables every day and because of this, we think that the best way to lose weight is to eat only salads. The latest addition to this ridiculous idea is the vast array of shake/smoothie diets being promoted, whereby you strip your calories right down and only consume fruit/veg shakes for 30 days or so. Sure, you will lose weight, but this is not a sustainable strategy for weight loss and once the shock factor wears off and you return to ‘eating normally’ you will start putting weight back on. This brings me on to the focus of my blog post today… PORTION CONTROL!
Now, if you’re hoping to carry on reading and find out you can lose weight in a healthy manner whilst still eating takeaway’s 4 days a week, you’re in the wrong place! However, what I am going to discuss is a way of dieting that means you can get rid of that stubborn belly fat whilst still eating foods you love!
So, when I talk about portion control I am discussing 2 key elements:
- The size of your meal as a whole
- The size of each element of your meal
Now, the first of these 2 is the obvious one! We all know that the more food you eat the more calories you consume, and as a result, the less likely you are to lose weight. The key to portion control is to weigh your food so you know exactly how much you’re consuming per meal. Once you know exactly how much food you’re consuming you can monitor your intake and tailor it to suit your daily needs.
But how do you know how big your meals should be?
This is where the breakdown of your meals elements come into play, alongside your daily calorific target and breakdown. As a guide you should seek to be consuming your calories from the following macro-nutrients:
- Carbohydrates: 45-65% of calories
- Fat: 20-35% of calories
- Protein: 10-35% of calories
Let’s say you are looking to consume 1000 calories for your evening meal. An example meal could be broken to down to contain 550 calories of carbs, 200 calories of fat and 250 calories of protein. Depending on what food you’re consuming, the volume/weight of the food you will have to consume will vary.
Instead of overcomplicating this principle, however, the easiest way to ensure your keeping to your calorie percentage goals is to use MyFitnessPal, which is a tool that can help you track your calorie intake. MyFitnessPal will automatically break down your daily intake by percentage to give you set macronutrient targets, in grams, to consume daily. Once you know your daily macronutrient goals, including carbohydrate, fat, and protein you can map out your meals for the day to ensure they fit your needs. Then all you have to do is weigh out the required amounts for your meals and portion control is complete. The best part about this is you can tailor you macronutrient consumption to your needs. So, for example, if you start losing too much weight, or you aren’t losing enough, all you have to do is alter your calorific intake.
If you would like help improving your health and fitness with one to one tuition on training, nutrition and lifestyle then my personal trainer Coventry service is the perfect way to help you get the body you’ve always wanted.