One of the best ways to keep your caloric intake in check is to use portion control.The concept of weight loss is very simple. Your caloric intake needs to be less than the calories you expend. That’s it in a nutshell. Eat less and move more. Weight loss will be automatic.Of course, there may be issues such as plateaus and some people have hormonal issues that make weight loss very difficult. For the former, most plateaus can be smashed through. As for the latter, you will need to speak to your doctor.
However, for the majority of people, your caloric intake will determine whether you lose fat or not. Weight loss is not really an accurate term. It should be fat loss.Most people want to shed the ugly fat and retain the muscle tone. Losing weight could mean that you lose muscle. In cases like these, you may end up lighter and still look flabby and unhealthy. This happens when people go on extreme diets with no exercise.
You may have personally experienced stagnation in your results, or you may have heard people say that despite all their exercising, there seem to be no results.There could be two reasons for this. Firstly, they may have gained lean muscle mass which offset the fat loss. So, the scale weight was unchanged. The second reason, which is the more common one, is that they ate more than they should have.
Exercise is hard. Cardio will leave you sweaty and breathless. Resistance training will leave your muscles sore and achy.Eating, however, is easy and it’s fun.Therein lays the problem. People often make the mistake and overestimate how many calories they have burnt just because their training session was torture. The 45 minute run may have left you panting and gasping. However, you probably only burnt about 500 calories.If you ate 2 slices of pizza, it would probably take you 15 to 20 minutes and you would have consumed about 600 calories or more.
Do you see the difference? You cancelled an entire 45-minute workout with a 20-minute eating session. To make things worse, you consumed more calories than you burned.Once you understand how easy it is to negate your workouts, you will realize that it is crucial to track what you are eating and have portion control at all times. That means eating food in the correct portions at all times so that you meet your daily caloric requirement and stay on a deficit too.
The first step to take is to reduce the size of the food portions.
There are many ways you can do this. The beauty of portion control is that you do not need to eliminate your favorite foods. You just need to limit the amount you consume. Losing fat does not mean subsisting on bland chicken breast and broccoli for months.
Your fist size is roughly one portion. That is the best form of measurement. It is a rough estimate, but it’s a good one. So, if you are supposed to have one portion of carbs, one protein and one portion of veggies, you will have three fist-sized portions.
You will decide what portion suits you depending on your needs. If you don’t see your weight dropping, remove the portion of carbs and carry on. Make changes as and when you see fit.
If you order pasta, ask for half a serving. You may have to pay for a full serving, but that’s beside the point. Eat fist-sized portions. Bought a juicy yummy burger? Eat half and throw the rest away.
Always quickly throw or remove the food that remains. If you leave the half-eaten burger on your tray, you just may be tempted to pick it up and finish it off.
Use smaller plates at home. The smaller your plate, the less food you will be able to place on it. Subconsciously, you will feel satiated. You must make sure that you know what your daily macronutrient intake should be. Meet these targets so that you are nourished.
Always drink a glass of water before each meal. Not only will it fill you up but it will aid in digestion. Consume a variety of vegetables, animal protein and healthy fats. Try and consume carbs towards the end of the meal. If you are starting to feel full, you can always eat fewer carbs.
Most fat is gained because of carbohydrates that have a high glycemic index. These carbs raise your blood sugar levels, and the insulin causes fat storage. As far as fat loss goes, the fewer carbs you consume, the better. You want to eat just enough to fuel your workouts. Half a fist or 1 fist sized portion a day may be ideal. It all depends on your size and weight.
Avoid all you can eat buffets. Avoid parties that will probably have lots of oily, greasy food. Try not to tempt yourself. Weight loss is hard enough without having to struggle against temptation. Eat small meals throughout the day so that you do not feel famished and gorge yourself the moment you see food.
Apply the “fist-sized portion” method to all your meals daily. You will notice the fat melting off your body. Make sure you have a training regimen that incorporates resistance training and cardio. If you follow these tips, you absolutely will lose weight.