Portion Size Guide For Weight Loss

by: Cam

Date: 20 Dec 2022

Have you ever wondered why following the same fitness plans as your friends and family can lead to different results? Many people are unaware that the health and fitness choices you make actually impacts different body types in a number of ways. Did you even know there were different body types? Look no further – this blog will help you work out what body type you are and how you can use this information to assist your health and fitness journey!

So, what are the different body types?

There are three primary body types: ectomorphs, mesomorphs and endomorphs.

Ectomorph: Generally lean build with a small frame and thinner limbs. Ectomorphs usually have a fast metabolism and can tolerate carbohydrates well. Many ectomorphs strive to gain muscle or support their endurance.
Mesomorph: Generally athletic looking with a medium sized frame. Mesomorphs gain muscle and stay lean easily. Many mesomorphs aim to boost their sporting performance or optimise their physique.
Endomorph: Generally, a larger frame and heavier build. Endomorphs usually have a slower metabolism and don’t tolerate carbohydrates well. Generally, endomorphs look to lose fat and support their strength. Eating healthy fats assists weight-loss for Endomorphs.

So, figure out your body type and continue reading…

Now you can focus specifically on the exercise and nutritional strategies for you! This newfound knowledge will help you support your own goals and accelerate your fitness success.

Serving Size

The serving size of a particular food item is the suggested quantity that one should consume in a day and not in a single meal. Serving size gets positioned on the top of the nutrition label for the product. Interestingly, the serving size is not primarily determined by dietary requirements. Instead, it serves as a practical reference point for consumers to make informed decisions about their food intake and controlling weight gain.

Portion Sizing v/s Portion Control

Maintaining a healthy diet and managing your weight requires careful management of the amount of food you consume. Portion control is a practical method that involves regulating the size of your meal portions and ensuring that your calorie intake is not excessive.

This practice is crucial because overeating often leads to weight gain and various health issues. You can effectively reduce your calorie consumption and maintain a healthy weight by monitoring your portion sizes.Determining the appropriate amount of food consumed is referred to as portion sizing.

Depending on personal consumption habits, this can often differ from the serving size listed on food packaging. Portion sizing is crucial to healthy eating and maintaining a nutritious diet. The recommended portion size may vary based on factors such as the type of food, age, gender, weight, and activity level. A balanced diet of various food groups in appropriate portions is essential to fulfilling daily nutritional requirements.

Portion sizing

The best way to control your portions is to use your hands!

Your hands are with you every second of every day and personalised just for you! Hand portioning helps you ensure that you are eating sufficient vegetables, proteins, carbohydrates and healthy fats in each meal. Active people should eat 3-4 meals per day! If you’re not the family chef, or find this a difficult task to maintain on a daily basis, never fear! Below I have included the general rules for each body type, so you can find what works for you! If you keep scrolling down, I’ve also included some examples of the types of foods you can – and should – incorporate into your diets!

Factors Affecting Portion Sizing

Various elements can have an impact on the size of portions you consume. These can include your level of physical activity, such as exercising, which can enhance your body’s ability to burn calories.

Your height, age, genetics, diet, gender, muscle mass, body size, and hormonal imbalances can also play a role.

Furthermore, certain foods can either increase or decrease your metabolism, which is responsible for burning fat.

In addition, some medications may help or harm your metabolism. The more muscle mass you have, the more calories your body burns. Therefore, it’s essential to consider these factors when determining the appropriate portion sizes for your dietary needs.

Ectomorph portion sizing

When to Eat/Drink

The ECTOMORPH MEAL
For Males	2 palms of protein dense foods per meal; 2 fists of vegetables; 3 cupped handfuls of carb dense food per meal; and 1 thumb of fat dense food per meal.
For Females	1 palm of protein dense foods per meal; 1 fist of vegetables; 2 cupped handfuls of carb dense food per meal; and 0.5 thumbs of fat dense food per meal.

Mesomorph portion sizing

When to Eat/Drink

The MESOMORPH MEAL
For Males	2 palms of protein dense foods per meal; 2 fists of vegetables; 2 cupped handfuls of carb dense food per meal; and 2 thumbs of fat dense food per meal.
For Females	1 palm of protein dense foods per meal; 1 fist of vegetables; 1 cupped handful of carb dense food per meal; and 1 thumb of fat dense food per meal.

Endomorph portion sizing

When to Eat/Drink

The ENDOMORPH MEAL

For Males	2 palms of protein dense foods per meal; 2 fists of vegetables; 1 cupped handful of carb dense food per meal; and 3 thumbs of fat dense food per meal.
For Females	1 palm of protein dense foods per meal; 1 fist of vegetables; 0.5 cupped handfuls of carb dense food per meal; and 2 thumbs of fat dense food per meal.

So now I know how to portion control, what should I eat?

Now you understand “how” much you should be eating in each meal, it’s important to know “what” you should be eating. If you’re a beginner in understanding proteins, carbs, healthy fats, etc, I’m here to help!

Below are my top eight proteins, carbs, veggies and healthy fats to add into your everyday meals (Note: These are not the only eight foods you should be consuming, and there are several other options). Think about how you can incorporate these foods into your improved “Food Game” meals. Keep your goals (and your 5W’s) in mind in order to continue to make nutritious choices each and every meal.

GRASS FED BEEF	LEAFY AND COLOURFUL VEGGIES	BROCCOLI	AVOCADOS
CHICKEN BREAST	FRESH FRUIT	MUSHROOMS	PEANUTS
SALMON	BERRIES	RED ONIONS	OLIVE OIL / OLIVES
SOY BEANS	NUTS	SPINACH	WALNUTS
ALMONDS	SEEDS	CELERY	SUNFLOWER SEEDS
RAW CHEESE	SWEET POTATO	RED CAPSICUM	COCONUT OIL / COCONUT
GREEK YOGHURT	PUMPKIN	CARROTS	SALMON
FREE RANGE EGGS	WHOLE GRAINS	BEETROOT	EDAMAME SOY BEANS

Portion Control Tips for Weight Loss

We can sympathise with anyone who worries that eating smaller portions will leave them constantly feeling hungry. We have all been there, trying a diet that left us unsatisfied and hungry between meals.

It’s a stressful experience that we’d all like to avoid. However, if you’re serious about portion control, you must approach it like a marathon, not a sprint. It takes time and effort to adjust your eating habits and see results. To help you feel full and satisfied, here are some tips to keep in mind

Maintain a balanced diet by consuming various vegetables, fruits, proteins, and fats.
Be mindful of your portions, particularly when indulging in higher-calorie/fat foods.
Stay hydrated by drinking plenty of water. Sometimes we mistake thirst for hunger, so make sure to quench your thirst to avoid unnecessary snacking.
Avoid overeating by setting aside a portion of your meal for later. Wait for 20 minutes and reassess your hunger level. If you’re still hungry, finish your meal. Otherwise, store the leftovers in the fridge for later.
Incorporate healthy snacks into your diet to curb cravings and make it easier to eat smaller portions. Opt for nutritious options that nourish your body.
Ensure you consume the proper macronutrients (fats, proteins, and complex carbs). This will provide your body with the energy it needs to function correctly.
Check-in with yourself to determine if you’re genuinely hungry or if it’s simply a habit to eat more.

These portion control strategies will go such a long way in shaping your progress and attitude towards your health and fitness. Stick to whole foods and portions based on your body type and goals – supplements are okay in circumstances where you aren’t getting your daily needs from your nutrition, but as a rule whole-foods are a much more beneficial choice. Just remember: Stay strong against over-eating, stay motivated to make nutritious choices for your body type and stay connected to your fitness goals!

References

2018 Precision Nutrition – precisionnutrtion.com