You have most likely heard of portion control, weighing and measuring out food, and being mindful of how you are eating. When we put effort into measuring out what we eat, this helps us control weight, working with food levels that work for us and what our body needs. You should feel satisfied after a meal, not overly full or stuffed. Being mindful of how you feel between meals is important in managing hunger. You should feel hungry a little before your next meal. If you are looking to maintain weight, you want to continue measuring portions, but know you can be more lenient on weekends, staying strict during the week.
Being a nutrition coach, I get many questions regarding counting calories and macros. Working with many different clients, male, female, taller, and shorter clients with different needs, all are required to measure out portions exactly to their plan. I get many questions on how to work with macros, and honestly, I try to tell clients not to focus too much on how many carbs, proteins, and fats you are getting at each meal, but more of how to properly measure portions and control servings because at the end of the day this is about how many calories you are taking in. Of course, there will be different goals for each client, but the main thing is focusing on a few methods of portion control and how to go about this the correct way.
One is to check food labels and the serving size suggested will be your serving size amount to have. The second method is the twenty-minute rule. Give yourself about twenty minutes after finishing a meal to feel satisfied. Sometimes we end up eating too quickly only to still feel hungry which may make us reach for that second helping. Lastly, be mindful when you eat. Eat slowly, not rushing through a meal as this will help with digestion and feeling completely satisfied after that one serving. Another way to also help control having that first serving only is to measure out proper portions of protein, carb, and fat that is suitable to you, make your plate, and then place the remaining in a container to store in the freezer or the fridge. This helps to keep the remaining meal, especially if made in a larger batch, out of sight which in turn will make you feel less like reaching for more. The biggest takeaway, always measure or weigh your food out properly according to protein, carbs, and fats.
