To avoid overeating and limit excess, your new small slimming step will consist in determining the right portions to lose weight. Studies have shown that smaller portions promote weight loss or maintain a healthy weight because they help curb overeating.
A new small step slimming very easy to understand: by reducing your rations by at least 20%, you will provide less energy to your body.
So, if you usually consume 2200 kcal / day, a feed volume of between 1600 and 1800 kcal / day will result in necessarily to weight loss.
Define the right portions to lose weight
So you are wondering how to reduce your food intake? You have several possibilities (which you can combine):
- Reduce the number of dishes in the meal,
- Select light dishes in caloric value,
- Never refill yourself,
- Leave a third of your plate.
But beware, you should know that one or two very large meals can cancel all efforts of your week!
To quickly translate the nutritional recommendations into the size of portions of food on the plate, we can rely on the different parts of the hand (palm, whole hand, phalanges, etc.). The good portion of water during the meal is equivalent to a glass.
Soups are a good way to easily stock up on a variety of vegetables that are not necessarily very tempting on their own, such as pumpkin, leek or even parsnip.
SLIMMING TIP
Ideally, you should drink at least 1.5 liters of water per day on average (but in a fractional way, throughout the day) and more in the event of hot weather or intense physical exertion. At each meal, you will therefore be satisfied with a single glass of water.
Fruits and vegetables: 50% of the meal
The good portion of vegetables for a meal corresponds to the capacity of the two palms of your hands (or your two clenched fists). Vegetables represent the largest part of your plate (we recommend half of the plate). For the fruits, the slogan ” 5 fruits and vegetables per day Allows you to exceed the size of your entire hand. The ideal serving size for a piece of fruit is 80-100g so go for it!
The right portion of butter or oil during the meal should be equal to the phalanx of your index finger.
The right portion of whole wheat bread corresponds to a length going from the bottom of the hand to the fingertips. Be careful because if there are also starchy foods on the menu (pasta, potatoes, rice, etc.), the portion of bread must be reduced to the equivalent of the palm of the hand.
Protein and grain products
Your protein portion should match the palm of your hand. The equivalent of a frozen hamburger. Choose white meat, especially with poultry. The consumption of red meat should not exceed 500 g per week.
For the fish, the portion should go from the bottom of your hand to your fingertips (with the exception of tuna which should be considered meat). It is advisable to consume fish twice a week. It must represent a quarter of your plate.
” We can have excuses, we can have results, but not both at the same time.”
SLIMMING MOTIVATION
Side dairy products, your daily serving of cheese is the equivalent of two fingers, or 30 g. For milk, the portion is 15 cl and for yogurt, a pot of 125 g.
Sticking to the right portions to lose weight is one of the 10 small slimming steps that we recommend that you take to trigger your weight loss. You can find the others in our free weight loss program below.
Find all the Slimming Steps
This text is taken from the program 10 Little Slimming Steps which offers you to receive an Email every morning for 10 days. Objective: lose 5 pounds in 1 month (100% free)
Click here to register and start losing weight
