Nutrition

Portion Control For Effective Fat Loss

For anyone unaccustomed to trying to lose unwanted fat, it’s often a tough business that gets even tougher with age. The body is an amazing machine that self-regulates as everything works as it should, but the reality is that life throws a lot of curve balls that throw us off balance in our way of life, which impacts the body. Whether it’s a busy work life, caring for babies, or recovering from injury, we can quickly see a fit body disappear into a heavier, slower form of our old selves.

The typical course of action is to join a gym or buy a home workout program in hopes that a lot of effort will result in the slimmer person we want to see in the mirror every morning. However, the most important question is rarely, if ever, asked before beginning these types of activities long touted for their weight loss results: do I want to lose weight or do I want to lose unwanted fat?

Although it seems like a simple matter of semantics, losing weight actually means losing weight, regardless of where it comes from (fat, muscle, or bone density) or how it happens. Usually, after a quick review of why muscle and bone loss is detrimental to health, it is concluded that fat loss should be the focus.

With this goal in mind, we must consider how we intend to lose this unwanted fat. Unfortunately, it has long been concluded that exercise is the conduit to fat loss when in reality it is nutrition that regulates our weight. Exercise builds strength, endurance and efficient circulation. Knowing this greatly helps us know what to do next to reduce that unwanted fat.

Unless you have a clinically diagnosed condition that causes unwanted fat gain, which is rare by the way, the only way you gained weight was because you consumed more food energy than your body. didn’t need it and so you stored that food energy as fat. In other words, you regularly ate too much food. Although it may be difficult to accept, there are many programs and web applications that can calculate your daily/weekly calories and then tell you how many calories you have consumed over a given period. These computerized programs are effective because they are objective, unemotional, and provide direct facts which, in turn, provide insight into how much food we are actually eating.

Once the amount of food we eat (in the form of calories) is identified, we also learn the calorie reduction we need to start seeing a reduction in fat stores. And one of the most effective ways to practice reduced daily calorie intake is through portion control, not calorie counting. Counting calories can be a little too complicated for many and can vary widely, with research showing calorie textbooks and websites can be 25% lower.

However, portion control is all about understanding your total daily calories and knowing what those calories look like so you don’t have to count them. In other words, portion control uses visual queues. There are two different methods of portion control: container measurements and manual measurements.

Container measurements are simply pre-packing food containers with total daily calories. This method is the more accurate of the two and is known to provide undeniable results; however, it requires diligence and commitment in pre-packaging food every day.

The manual measurement method recommends palm-sized, fist-sized, cupped-hand, and thumb-sized amounts of protein, vegetables, carbohydrates, and good fats, respectively, for each meal. Although less accurate than container measurements, its convenience and ease of use make it popular.

Whichever method you use, both serve to increase your success in reducing that stubborn, unwanted fat. And any fat loss, no matter how small, without loss of muscle or bone is a major step in the right direction.

About the author

admin

Leave a Comment