You are familiar with what I am about to say.
Eating everything in moderation is the best means of maintaining a good balanced diet and ensuring your body receives all that nutrition and blah blah blah.
I most certainly knew all this when I was struggling with my weight; I certainly was cognizant that getting the right amounts of food will give me the dream body I wanted (with a bit of exercise thrown in too, of course). I KNEW all this. But I refused to accept the truth. I thought instead that I can still eat the same way I always did, and just exercise MORE.
And much like any horror film audience yelling in the most certain anticipation of impending doom, you probably know how well an attitude like what I just described bodes with achieving a fit and healthy looking body.
Yup, you definitely guessed it. I lost 0 weight. I just stayed the same, no matter how sore my muscles got or how many miles I ran. I was frustrated. I just could not lose the weight…AT ALL! Whisky Tango Foxtrot!
So….I slowly entertained the portion control idea once more, and tried it out with just one meal, breakfast. After a few mess-ups, I finally got the hang of portioning out my eggs, fruits, and vegetables.
Then my new ninja skills of portion control leaked into my next meal and so on. I’m still working it, BUT, I am fairly good at eye-balling how much I can and should eat of every particular type of food. It’s almost like that old adage just KNOWS me (of course, I am referring to “practice makes perfect”)
So how do I determine HOW big a serving size is?
I use my hand, the one thing that I don’t have to remember to pack or throw in a purse on the way to work or a dinner function. (seriously, how weird would I look if I whipped out a measuring cup at a buffet, precisely measuring out my carrots and potatoes with almost villainous precision?)
Your hand can help you determine the approximate sizes of 1 cup, 1/2 cup, 1 teaspoon, 1 tablespoon, and 3 oz, which coincidentally are the units of measurement for those super important food groups like lean protein, vegetables, fruits, secondary vegetables, and healthy fats. (dairy is not it’s own category, but it fits in with the other food groups as I described)
So, how does it work?
- Index Finger tIp= 1 Teaspoon
- Thumb to First Knuckle= 1 Tablespoon
- Clenched Fist = 1 cup
- Top Part of Clenched First = 1/2 cup
- Size of your palm = 3 oz
And in case you are a visual learner like myself, this chart demonstrates using your hand to measure out portion sizes:
Now, like many things in life, portion control is just one aspect of living a healthier life. There are other factors, including exercise, choosing the right types of foods, and water consumption, that also contribute to getting you fit and fabulous. And of course, moral support to keep you going.
If you are ready to take control of your health and learn about living a healthier lifestyle and clean eating tips and tricks, I hold a FREE clean eating group on Facebook, which will provide you a detailed meal guide, weekly meal plan, clean eating best practices, AND the moral support you need to accomplish your goals.
So don’t throw in the towel. Know that you are taking tiny, but SUPER CRUCIAL, baby steps to get to your goals. Slowly incorporating good practices and STICKING TO IT, is really the end game. Stay strong, raise your health-practice awareness, and have fun in the process! You will live a longer and healthier life because of it.