Portion Control: The Number 1 Reason We All Struggle To Lose Weight - trewexphys.com

Posted by | November 04, 2015 | Uncategorized | No Comments

Portion control is a common issue when trying to maintain or lose weight. These days portion sizes have become so skewed that it’s almost impossible to work out what a portion is anymore!

Many of the foods we eat, even the ones considered “healthy”, are being eaten at a rate that is vastly over the recommended portion size.

This is particularly evident at breakfast, whether it be a meal we prepare for ourselves at home or if we’re eating out at our favourite café.

Here’s an example of what is considered a healthy breakfast:

  • Organic muesli (no dried fruit)
  • Greek Yoghurt
  • Fresh Fruit
  • Milk

Sound healthy?

Sure it is, however it makes up nearly 800 calories!

This is considerable amount of calories given the typical male should be eating around 1800 calories a day and female should be eating around 1600 calories when trying to lose weight. If you eat this “healthy” breakfast, you have only 1000 calories for the rest of the day.

Now it’s lunchtime. Let’s presume you’re a worker in the city and in order to be healthy you have bought yourself a sandwich or sushi rolls. This is a much better option than that Thai noodle place across the street, right?

Yes, however each sushi has around 300 calories per roll. If you’re having two or three rolls, that’s another 600-900 calories.

Dinner time, another healthy option – steak and veggies and a glass of red. The average steak we buy is approximately 200 grams, which is another 400 calories. Then add a side of veggies or a salad, which would range from 100 calories to 300 calories. Plus a glass of red wine – 120 calories.

All up for the day, you have now eaten over 2,200 calories, and that’s without any snacks! This is a surplus of 600 calories, which is why you’re finding it so hard to lose those extra kilos.

Even though these foods are considered healthy, if you overeat them, they’re going to become unhealthy because they contain large amounts of calories.

3 Key Factors To Help With Portion Control

  1. Know whats in your food
    • If you are blindly eating foods and have no idea what makes them up you have no hope of keeping your portions to a size that will help you lose weight.
  2. Eat High Nutrient and Low Calorie Based Foods
    • Green leafy vegetables and fish are great examples of this while nuts and pasta are examples of high calorie based foods
  3. Eat Foods That Satisfy You
    • We are all different when it comes to foods that fill us up. Find what works for you and use these as a staple in your diet


About Adam

Adam Martin is an accredited Exercise Physiologist and rehabilitation specialist with a passion for empowering people to create positive change and live a happier, healthier life. As the founder and Principal Exercise Physiologist at TrewExPhys, Adam works with a wide variety of clients including elite athletes, returning war veterans, weekend warriors and everyday fitness enthusiasts dealing with a range of injuries and disabilities.