Not quite sure how to estimate the correct portion size for you? Whether this is the start of your weight-loss journey or you’ve been working on it for years, there’s one common theme that plagues most individuals – dieting and calorie reduction. Let’s face it: Consuming a restrictive diet while trying to maintain a productive lifestyle can be difficult at times. Add the addition of workouts and increased exercise, and you may start feeling lethargic, bored, moody and unmotivated to reach your weight-loss goal. If you’re tired of starting over again on your dream body, try exploring some of these portion size calculations.
Regardless of how well you portion your meals, it will all come crumbling down if you don’t know how many calories your body needs for optimal health. First, we need to begin by calculating our total daily energy expenditure (TDEE). This is a rough idea of how many calories our body needs to ingest to perform basic bodily functions like focusing, pumping blood, moving about the world and exercising.
The best way to generate this caloric number is by using a calorie calculator. By inputting simple data like height, gender, weight, age and activity level you can begin to gauge what our body needs to fuel itself. For optimal weight loss, subtract two-hundred to five-hundred calories from the number generated by the calculator.
The larger the caloric deficit, the faster your weight loss will occur. Word of warning: Although you may find yourself excited about your new journey, take things slow and steady. Being consistent over time is more productive than diving into a large caloric deficit, only to binge eat after a period of a few days.
Choosing Your Portion Size
Our meals should consist of roughly 40% protein, 40% carbohydrates and 20% from fat sources. Located below are a few meal plans that may aide you in losing those unwanted pounds before summer arrives.
- 112 oz garlic chicken breast, 1 cup of white rice and 1/2 cup broccoli
- 112 oz seasoned fish fillet, 1 cup asparagus, 1 cup brown rice
- 64 oz – 112 oz lean ground turkey, 1 cup purple potatoes and 1 cup mixed veggies
However, these are just three staple diet choices that many use to get in shape and fuel their active lifestyle. You may also grab handfuls of unsalted cashews, almonds, rice cakes, low-carb protein chips, low-fat cottage cheese, assorted fruit and green drinks.
Another tactic that can be explored during your health journey is using smaller plates and utensils to trick the brain into thinking it’s satiated much sooner than it actually is. Some studies found individuals using larger bowls and plates would unconsciously fill the entire space, thus consuming more calories than they should. Explore this simple trick with the meals listed above and see if it helps you reach your goal even faster!