The Waistline Friendly Guide To Portion Sizes

In my Slim Down program I teach proper portion sizes, so that anyone going through my program will have the waist-line friendly portion sizes and visual references to help them estimate them correctly, and I’m going to share my secret of portion sizes with you!

It’s important to understand how having the proper balance of macronutrients in any given meal keeps you fuller longer, boosts metabolism, keeps your energy levels up and reduces cravings.

​(Prefer to watch a video instead of reading? Just click Play on the video above - it contains the exact same information!)

Knowing the visual reference makes it easier to estimate the portion sizes correctly in any given situation. There’s no weighing foods or counting calories this way, and once you get used it, you’ll find that you just automatically do it, with no thinking involved. It just becomes second nature.  

A portion is the amount of food you actually eat in one sitting– as opposed to a serving size, which is what is stated on a Nutrition Facts Panel or in the Food Guide.

Most people are used to eating more than an allotted serving size of foods like bread, pasta, rice and meat. Fats and oils are also often eaten in quantities that exceed a serving just because few people bother to measure.  

If you want to trim down, paying attention to your portion sizes is a simple way to cut calories, fat and carbohydrate intake. I’ll demonstrate the visual references that will help you estimate them correctly.

• Grains – half a cup cooked or a small closed fist,
• Fat would be half a tablespoon or the tip of your thumb.
• Protein is 3 to 5 ounces, approximately a deck of cards.  
• Vegetables  are Unlimited! Go crazy with these (unless they are starchy, in which case you’ll treat those as grain)

I always tell my program members, to remember that each one of us is different, with various activity levels and metabolisms, so if you are truly hungry, and not just eating out of habit or boredom, then increase your portion sizes respectively.

What I mean is, don’t just increase your carbs, without also increasing your fats and protein because those are what is going to keep you fuller longer, help you burn more calories, reduce the cravings and you absolutely need them for weight loss. Carbs on their own will produce the opposite results.

If you have any questions or comments, please share them in the comment section below.

Know that when you make healthy changes, your body and your health are going to thank you for investing in yourself and you’re going to look and feel better than you have in a long time!

​If you want to learn more slimming down techniques like this and want to know more about my Slim Down program and whether or not it would be right for you, send me a message here.

​Until next time,

May Anne xo