Understanding Portion Sizes

Long Term Weight Management

​When it comes to long term weight management, understanding portion sizes is essential.
Finding a clear guide can be tricky and there seems to be a lot of conflicting information out there!
In my latest blog I want to share with you my top tips for managing portion distortion!

Firstly it is important to understand that no two people are alike. Some of us have fast metabolisms, some have slower metabolisms. Some of us have an under-active thyroid, too much estrogen or a chronic health condition that can make weight maintenance and weight loss difficult.
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All these factors require an increased need for guidance when it comes to portion control and the standard servings may not apply.

My approach to portion control is very individualised and the only measuring tool you will need are your hands! This is the main reason why I absolutely love this method. It is easy and personalised and you will always have your measuring tools with you!

I must also add, this is a very generalised approach. For example, those who are highly active will absolutely require more carbohydrates to those who are chronically sedentary. Weight loss portions will differ greatly from weight maintenance portion sizes and the portion sizes needed to gain weight. So as always, seek help if you have a specific goal in mind.
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Below are some examples of some recommended portion sizes. I am unsure where this image originated from but it fits in perfectly with what I believe. 

​Portion Sizes Explained:

Fat: Serving should be approximately the size of your thumb. Example foods include butter, oil, cheese, nuts and seeds.

Fruit: Serving size should be the size of a clenched fist so 1 large piece of fruit, 2 small pieces or a handful of chopped fruit salad.

Protein: Serving size should fit into the palm of your hand and should be about the same thickness of your hand too. Example foods include beef, chicken, fish and eggs. When it comes to tofu, a double portion is ok.

Grains: This one shocks a lot of people. The serving size for grains (cooked) should be about the size of a clenched fist, which is quite often no more than 1 cup of rice, pasta, cereal, quinoa, oats or 1-2 slices of bread. This serving size also includes starchy vegetables like potato.

Vegetables: I like to consider this serving size (a large handful) as a minimum requirement per meal. Always fill your plate up with plenty of vegetables and salad.

As I said earlier, these portions are just a guide for the ‘average’ person. Individual requirements will vary.

My top tips to managing portion sizes are:

• Use a smaller plate (trust me this works!)
• Chew your food well
• Eat slowly and stop before you are completely full, this allows time for your brain to catch up to your stomach
• It is OK to leave some food behind if you have served yourself too much! All this means is you have leftovers for tomorrow!
• Order the entrée size (if possible) when eating at restaurants
• And most importantly, listen to your body. Eat nutritious, fresh, healthy foods when you are hungry and stop when you are full.

Understanding portion sizes to suit your individual needs is something that I cover extensively during your consultation. You will gain a sound understanding of the portion sizes required to lose weight and once you reach your goal, portion sizes required for weight maintenance are also discussed in great detail.
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Feel free to comment your questions below, or contact me privately via email [email protected]