As far as diets go, one thing that appears to be consistent across the board on several different philosophies is the importance of portion sizes. However, this will vary greatly depending on multiple factors, such as the person’s age, activity level, hormonal stage, size, etc.
Portion control is a real problem, but quality of food matters, too. Have you ever noticed it’s easier to overeat if you’re eating out or eating foods that are highly processed? That’s reflective of the addictive nature of chemically enhanced foods. Unfortunately, they are created to be overeaten. Not only will this lead you into the downward spiral of less nutrient-dense foods, but it also makes portion control a lot more difficult. Possible, but harder.
Long-term intake of chemically processed foods can lead to a variety of diseases, but it’s also incredibly hard to manage a healthy weight with this approach. Not only will you feel more fatigue, but the motivation to exercise will be more challenging as well. It can have a direct impact on your metabolic rate, too. But, believe it or not, you can fix all of this just by adjusting your thinking and swapping out your ingredients for real food.
When you’re consuming high-fiber, colorful, macro-balanced meals, portion sizes are a pretty instinctive process. You won’t need to measure because your stomach consumes food much more slowly with these “bulky” foods, and it’s harder to overeat.
Below are some rules to improving your own portion sizes.
- Eat your breakfast or first meal within the hour of waking up
- Eat every four hours after that
- Keep your meal sizes consistent
- Always combine your macronutrients: carbs, fat, and protein, and ideally 50% carbs, 30% fat, and 20% protein.
- Include colorful fruits and vegetables in each meal. Aim for five colors a day.
- Increase water intake to half of your body weight in ounces per day.
When you can apply these rules to your daily diet, measuring out portion sizes becomes less important. But keep in mind that days you are more active, you may need increased portion sizes. If that’s the case, try to increase all three macros in each meal.
By practicing portion control, you will likely improve your metabolism, be able to manage your weight and caloric intake, as well as decrease your fat storage. This will improve your body’s ability to metabolize food and help increase your energy levels, too.
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