It’s been a while since I did a post featuring hand portions. The image to the left features my breakfast and how I count it when tracking portions. Some people call this “lazy macros”. Portion sizes are measured with your hand and amount of portions are specific to me for my goals 🙂
There are many ways to track intake of nutrients and calories.
Macro counting, hand portions, and calories counting, all have the same goal. To track and control the amount of food you are putting into your body for whatever goal you are working towards.
Not everyone is trying to lose weight. Some of us are maintaining our weight. Some of us are trying to put on muscle or support athletic performance. Some of us are nurturing our bodies during pregnancy (not me!)
Along with with tracking we want to remember that every persons body absorbs, uses, and eliminates calories in similar but different ways depending on lifestyle, health conditions, type of exercises and amount of everyday activity. We are all similar but not the same.
Moral of the story, start somewhere. Pay attention to what you are eating, the amount and quality. Track for a bit and focus on balanced plates and sensible portions. Make adjustments as needed based on your personal data.
Example: 3 weeks on current portions and intake and not losing bodyweight/fat?
Change portions and/or quality and record what happens over the next few weeks.
Then, make more adjustments based on your results and current data.
I’ve been paying attention to what is going on in my body. So I’ve made a few changes based on basic principles (see below) of nutrition.
My changes? January: black coffee only, getting to bed on time, lazy macro tracking (hand portions), and quality/balance.
Basic principles:
1) Eat slowly and mindfully
2) Pay attention to quality
3) Eat to 80%full (this is the most challenging for me)
4) Balance meals according to your personal portion control per your goals
5) Hydrate (mostly calorie free beverages)
5) Sleep 7-9 hours a night
6) Move often and with purpose
7) De-stress and make time for fun actives
8) Connect with a community that is supportive
9) Manage mental and emotional health by doing the above while Thinking on a Continuum (eliminating black and white thinking)
Even if you start small and only focus on 1 of the above, you will positively impact your life quality. Add other habits as you master something from the list.
Thanks for coming to my TED talk, 😁🤪!
If all else fails, please eat your protein with every meal!!