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Do you really need all that?

Time to take a quick look at portion control.

For many people who follow Mother Nature’s Diet as a healthy lifetsyle, weight loss is a goal. While I encourage you to focus on being healthy, and let your weight sort itself out, I also understand the goal to lose unwanted weight…I chased that goal myself for about 20 years.

As I am sure you know, there are many factors behind the obesity epidemic today, and doubtless there are multiple factors contributing to excess unwanted bodyfat for each and every one of us that has some weight to lose. It would take a lot of editions of The Weekly Weigh-In for us to look at all those factors, so this week let’s just look at one – portion control.

I work one-on-one with a lot of people who want to lose weight, and this is often one place where we can look for a quick and easy win. Most people are still piling their plates too high, it’s just such an easy thing to do. I did this myself for many years. Even when I switched to eating healthier foods, I would take a large sized dinner plate and heap up the meat and veggies, telling myself that it was all healthy food, so I could eat as much as I like.

In some respects, that’s true. I mean, I bet you never met anyone obese who grabbed their big belly and said “damn all that cabbage for making me fat!” Right?

But while ‘eating too much cabbage’ is never the reason someone becomes overweight in the first place, there is still good reason to limit those huge plates of food, even if it’s mostly veggies, for someone who is actively trying to lose weight. Unless you are doing insane amouts of exercise, and in reality, that accounts for very few people indeed, then you just don’t need to eat so much. You will enjoy far better results if you limit meal sizes.

A human stomach is not as large as you might think. In reality, it’s really only about the size of your own fist. It actually doesn’t take that much food to fill it. Wisdom says that a ‘palm sized’ portion of meat or fish is enough for one meal, and then around two to three times that much again in salad or vegetables. Really, that’s plenty for a main meal.

One size does not fit all, and I don’t know who you are, reading this now, so I can’t say how much each person should eat, as we are all different. But broadly speaking, if weight loss is your goal, and if you are moderately active, then you could try cutting down your meal sizes and see if that helps move your weight loss forward.

You could try:

  • Breakfast: a couple of eggs with a handful of greens and a tomato
  • Morning snack: an apple
  • Lunch: a roasted sweet potato with a little side salad
  • Dinner: a palm-sized portion of meat or fish, with fresh vegetables

That should be plenty. Remember, if your goal is to lose weight, you need to eat fewer calories than you burn, so you should expect to feel hungry from time to time. Not all day, every day, but several times per week.

Try cutting your portions down and let me know how you get on.

To your good health!

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