In the western world, most of us have all and more than we need. We have big houses and multiple computers and we have access to SO MUCH FOOD.
The endless abundance of delicious meals and snacks is one of the biggest challenges when it comes to losing weight, mostly because we get so easily trapped in the habit of eating more than we need.
Even when you cut back on takeaway food, ice cream and other junk, you may struggle to lose weight. The reason behind this can be the amount of food you are consuming, not necessarily the type of food.
Why portion control can ruin your weight loss progress
You might wonder what’s going on. You sit down to a nice lean steak and a mountain of mash and you think, “This is healthy food, why am I not losing weight?”
At Team Soul Nutrition we have found that the answer could be very simple; you’re eating more than you need.
The proper ratio of calories is often overlooked. There is a good chance that you may be having more of you don’t need and less of what you do need. A proper balance of protein, carbohydrates, and fats could be what you are missing.
Even though the food you are consuming is “healthy”, you may just be having more than your body needs. Often times when we consume in excess those calories end up being stored and not used for energy will convert into extra weight on our bodies.
Eggs, pasta, bread, cereals… often it is the amount we eat which is letting us down. Take a look online at how much a serving consists of and you may be surprised. For example, a single serving of red meat or chicken doesn’t really need to be larger than the palm of your hand. A cup or even half a cup of cereal is considered as one serving and often are not measuring our food and don’t hold ourselves accountable to serving sizes. Team Soul Nutrition will help you learn how to read food labels and help you learn how much of each kind of food is appropriate for your weightloss.
Older you vs Younger you
A common problem for many of us when it comes to portion control is continuing the eating habits we had as young people.
Remember being a teenager and never feeling full? Your body needed the extra energy to grow and develop. This meant whole loaves of bread could go in one sitting. But often people fall into the trap of thinking the amount they ate as a teenager and young adult is still necessary in later adulthood.
Life changes as we age. We start to encounter having higher stress levels that changes how our body processes calories. The foods we once were used to having may no longer may be the ideal choice anymore.
The whole pizza that used to not even touch the sides will now not only touch the sides but the front and back! Old eating habits die hard, which is why we need to develop new skills on how to look at food to promote our goals.
If you’re struggling with your weight, a big factor to remember is that you may not be consuming the proper ratio of calories each day as you thought. Find a balance and moderation to enjoy the things that you like and you may notice better results on the scales.
TAKE (portion) CONTROL
There are some approaches you can take if proper caloric ratio and portion control is hampering your weight loss efforts and you are unwittingly eating more than you should be.
One of the simplest tactics is mindfulness when eating. Trying to eat more slowly and being present at each meal. It takes some time for the brain to register what we have eaten. This is why so many of us will eat until it’s too late and we feel completely stuffed. By progressing through your meal more slowly, you allow your brain to catch up with your stomach and let you know the right time to stop.
When it comes to how much you put on your plate, here are a few simple tips:
- Don’t eat out of the box. Always serve up what you’re eating, then you’ll know exactly how much you have.
- Use veggies to bulk up your meal. Add spinach to your sandwich or mushrooms to your meal instead of meat. Vegetables should be the bulk of every meal.
- Consume at least 64oz of water a day. Drink some water before you eat. This will reduce your hunger and help stop you from over-indulging.
- Use smaller plates and bowls. This may seem obvious but the smaller the plate the less food you can fit on it. As well as this, the same amount of food will seem like much more loaded on a small plate than sitting in the middle of a larger one.
- Team Soul Nutrition can help you learn the proper amount of calories for your size and goals. Our one on one coaching program can help you with your individual goals.
Want more info on how to fast-track your weight loss?
Our coaches at Team Soul Nutrition can help you every step of the way