How much should I eat? (portion control)

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So measuring up portions can be tricky when people are constantly telling you to eat this and eat that. Or their telling you to have 4oz chicken…. Well that’s all fine and dandy if you have a food scale but lets get honest, most of ya’ll don’t have one. So how do you know how much if right for you personally? The average 4oz is fine but say a bodybuilder at 210lbs is going to need more than a young 20 year old girl at 130lbs…. so here are some basics when it comes to portions and knowing how much to eat for you.

Keep in mind portion and serving sizes are different too. Serving size is just a standard way they measure food. Portion is how much you actually pile on your place. Both are a part of weight loss and very important.

1. Close your hand into a fist. This usually amounts to anywhere around 1 cup depending on your hand. If you look at your spouses fist it may be bigger than yours, that’s because his/her body may require more calories and thus bigger portions.

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  • Veggies (portion is 2 fists worth (2 cups) ..but in reality you can eat as MUCH veggies as you want!!!)
  • Carbs – brown rice, sweet potato, cereals, quinoa, beans, oats, fruit.

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2. Open up your hand and just look at the palm. Depending on how big your hand is its usually around 3-5 oz size. This is your protein sizing. Turn your hand to the side, this is how thick your meat should be and or make up for the size if your piece of meat is thicker than your hand.. (you know… use common sense haha) ** ONLY the palm, no fingers included lol**

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  • Meats (chicken, turkey, game, tofu, steak, fish, eggs etc.)

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3. Now give yourself a thumbs up! =) (hee hee) this is your fats and dressings. Usually keep it at about a tablespoon.

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  • Almond/peanut butters
  • Salad dressings
  • Seasonings (I like Mrs. Dash – no salt! )
  • Sour Cream and Cream Cheese – if your trying to lose weight .. limit these.

4. Tip of your thumb is about a teaspoon.

  • oils
  • butters

Hope this helps for those of you without a scale or for when your out to eat and the restaurant gives you a HUGE serving …. just eat “your portion size” and take the rest home. You can have the rest at another time =)

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** Count your calories and macronutrients , don’t go over or under but get them as close to your goal as you can. Workout and be patient.. the rest will fall into place! YOU GOT THIS! =)

 

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I was nominated for the Liebster Award!

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HUGE shout out and THANK YOU to Kelli Shallal, blogger of Hungry Hobby! ( Hungry Hobby )  This award is given to bloggers by bloggers in a way to explore and enjoy other blogs out there! The only qualification is to have under 200 followers (I’ve found a few that say 3000 though, so not sure) .. But anyways.. who doesn’t like awards and the honor of someone even nominating you!? RIGHT?! =)

RULES: Each Nominee Must:

  1. Link back to the person who nominated them
  2. Answer 10 questions which are given to you by the nominator
  3. Nominate 10 other bloggers for this award that have less than 200 followers
  4. Create 10 questions for your nominees to answer
  5. Let the nominees know that they have been nominated by going to their blog and notifying them

Here are the questions given to me:

1.  Why did you start blogging? 

In college I was overweight and miserable within my own skin. I was the type of girl that thought the less I ate, the skinnier I would get… and boy, I was wrong because it did the exact opposite! I ended up not only gaining weight but feeling stuck in a rut that I didn’t know how to get out of. I constantly tried to “not eat enough” to only binge on foods that I knew weren’t exactly healthy later on in the day.  I also had very low self-esteem and self-worth because of it too leading me to my heaviest weight my junior year of college at 210 pounds.  I decided to take a nutrition class for the heck of it and ended up LOVING it! …Once I was learning about how food actually works with your body (when you eat a balanced diet with proper nutrition) I decided .. heck I’ve tried every other “diet” out there why not just try going back to the basics. I started this blog when a number of friends started asking me for help and advice on how they could lose weight too. With my blog, I’ve gotten creative with clean eating, workouts, and ultimately helping others achieve their goals. I love helping others and seeing their progress throughout their own journeys. I love inspiring people to shoot for dreams and go at it full force. I’m a firm believer in anything is possible if you put in the work, and you can accomplish anything you want in life. Now currently, I’m training for my first fitness competition and planning on going back to school to become a Personal Trainer and Registered Dietitian.

 

2.  What is your favorite type of food?

BLACK OLIVES! yummm haha. I literately get like 6 cans of black olives for Christmas … no joke. … And since I cant really pick 1 food either… shrimp, pretty much any fruit (kiwis, banana, cuties and berries are some favs), pistachios and cashews too! haha.

3.  What would you do with a million dollars?

What wouldn’t I do is more of the question! HAHA. Well besides the usual, pay of debt and buy and house kinda stuff… definitely go on vacation! Maybe Hawaii or Paris would be cool…. help the people close to me and just live peacefully and comfortably … I would also go back to school and maybe open up my own gym or start my own practice. =)

4.  What kind of music do you listen too?

Oh gosh! I listen to pretty much everything. Rock, Country, Pop, Hip-Hop, Alternative… you name it! … Love me some 90’s too!!!

5.  Are you a cat person or a dog person?

Dog person all the way. Don’t get me wrong you cat lovers out there, I’ve had cats too but something about dogs, they can be your best friends sometimes =)

 

BLOGS IM NOMINATING:

Vittle Monster
My Meals are on Wheels
Blacklist Nutrition
She Cooks, He Eats
Homemade Delish
Therapy Bread
My thin Eats
In Shape Cupcake
Drop it and get Healthy
Carrots over cookies

 

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My Questions!

  1. How did you get started blogging?
  2. If you could do/be anything what would it be?
  3. What inspires you?
  4. Fun hobbies you like to do (besides blogging of course 😉 )
  5. Cat or dog person?
  6. Favorite Food?
  7. What would you do with 1 million dollars?
  8. If you could meet any0ne (famous or non) who would it be?
  9. Favorite book ?
  10. Favorite type of music?

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