17/10/2021
Losing Weight Without Counting Calories? 🤔
Here’s a simple method that makes determining your portion sizes a breeze...and it only requires one measuring device: ✋ Your hand.
No food scales, measuring cups, or digital apps needed!
But before we dive into the details, I want to set one thing straight…
👉 You don’t have to count calories to lose weight.
“But Grant, it’s impossible to eat in a deficit if you don’t count your calories!”🤷🏻
Listen…no, it’s not.
That’s like saying the only way to save money is by creating a budget. Does it help to have one? Absolutely. But is it the ONLY way to save 💰? Of course not.
You can still create a calorie deficit with small, habit-based changes, many of which don't require any calorie counting.
A great way to implement this is by understanding portion sizes, which looks something like this:
🍖 Protein: 1 palm
🍝 Carbs: 1 cupped hand
🧀 Fats: 1 thumb
🥗 Veggies: 1 fist (+more)
For example, if you eat 3-4x per day, your meals would include:
🙎🏻♂️ For Men: 2 hand portions of each category
🙎🏻♀️ For Women: 1 hand portion of each category
Now this doesn’t mean that all men should eat twice as much as women…this is just a generic starting point, without any context.
These amounts are going to widely vary person to person. You might need more food than this, or you might need less. Many individual factors will play a unique role in determining this.
The key here is to start, and then make adjustments as needed. 💯
Please note that some foods are going to fall into multiple categories.
We all know a thumb size serving of egg, fish, yogurt, milk, etc is a bit ridiculous. What the graphic is showing is that these foods are both a source of protein as well as dietary fat…don’t overcomplicate things. 😊
Questions? Drop ‘em below! 👇
