Do You Understand Portion Control?

Morning all,

This weeks #TrainingTips post topic is all about a common place where most people fall down when it comes to food, either through not paying attention to it or not fully understanding of it.  What am I talking about?

PORTION CONTROL

Many of us get confused with how much they should be having on their plate and how much of each type of food they should be eating.  And to be honest it’s not surprising as it gets a bit of a mind field when it comes to this subject.  There is so much good and bad info and advice out there, it’s hard to know what to do or whose advice to follow.

When asked, the majority of people would say they have a healthy diet and do eat well and openly admit that they have a few indulgences now and then.  This very type of conversation I hear on a weekly if not daily basis and it usually goes something along the lines of this ‘I don’t understand why I’m struggling to lose weight as I do eat healthy, I have cereal for breakfast, fruit for dinner and a cooked evening meal, I do treat myself too but only on odd occasions’.

Sound like you or anybody you know? 

Without examining someones food diary and exercise habits it’s hard to tell where someone could be going wrong.  But it’s pretty common for people to be either under eating, over consuming on carbs or not consuming enough protein and fat in their diet.  Occasional treats aren’t usually a worry as let’s be honest we all do it.

Well hopefully this article will help you understand what a good plate of food looks like and what should be on it.

Lets start with calorie counting, it works for some, but counting calories is time consuming and actually not very accurate.  To the extent that you could actually be consuming up to 25% calories more or less than you thought.  That could be the difference between you working toward your goals or you staying where you are.  Scary isn’t it.

Do You Understand Portion Control?

Image Source: https://www.precisionnutrition.com/calorie-control-guide-infographic

It’s not all about just calories though, our calories can come from carb, protein and fat sources and having the right balance of carbs, protein and fat is also a major factor in how our body changes, as well as where our carb, protein and fat sources come from.  The better fuel you place in the engine the better performance you’ll get out of it.  Fresh unprocessed produce is the way forward.

But if I’m not counting calories how will I know how much I’m eating?

Well the best method I have come across to better understand and control what you consume is to follow the guidelines from Precision Nutrition.  They use the hand measure system and it’s easy to follow which is even better.  Precision Nutrition are world respected nutritional experts and their coaching is seconded to none, which I have had the pleasure of going through it myself.

Consuming the right things is easy when you know what it is you should be eating, but controlling your portions is sometimes harder.  As you can have to much of a good thing unfortunately.  That’s why I’ve added this awesome infographic to this post.  Again it’s by Precision Nutrition so you know it’s of sound information from a science and research backing.  It gives you the guidelines of how much to plate up and gives you some examples to boot.

Copy and save this infographic and use it for reference.

 

Have a great weekend.

 

Stay strong and live, love and laugh!

Dan

#GetLeanIn2018

#1CoachDC

#FitFam

 

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