We eat more when confronted with larger portion sizes. Because of increased sizes of food packages, plates, and the amount served in restaurants we often have a bigger portion in front us than suitable. The trouble is we get used to them and portion size does make a difference in weight loss.
”How much I should eat?” is the million dollar question.
Correct portion size is individual for everyone. It depends on sex, age, size and amount of exercise taken. Therefore it’s difficult to apply a ‘one-size-fits-all’ rule. For the users of the See How You Eat Coach app I recommend using the Feeling-meter actively. It can help you recognize what size portion is suitable for you.
How do you feel after eating?
Another name for the Feeling-meter could be a satiety meter. The idea is to assess your level of satisfaction about half an hour after eating. If you are already feeling hungry, your portion was either too small or the quality of the ingredients wasn’t good enough. If you feel full and all you want is a quick nap, you know that your portion was too big. Aim for the middle and you should feel energetic and alert. Then you’ll know that your portion has been perfect in both size and composition.
S, M or L?
Sometimes our body gets used to bigger portions than we need. We may even eat too much healthy food. It’s time to start using the portion assessment of the app and pay special attention to the meals. What do your food selfies tell you? If you constantly eat meals that are L or XL it will be impossible, as a woman, to lose weight.
In order to provide some concrete hints about suitable portion sizes, here are some lunch examples. I usually recommend a lunch of 500kcal for a woman wanting to lose weight. Here are some examples of suitable meals:
350ml Salmon soup
2 slices of rye bread
2 tsp fatty margarine
= 550 kcal
200 g green salad
100 g grilled/roasted chicken
100ml whole grain pasta
0,5 tbsp canola oil
= 400 kcal
#Tip: How large is your plate?
The larger the plate, the bigger the portion. Measure you plate.
A normal plate size is between 7” and 9”.
Get your portion size right!