Recommit to YOU
  • WELCOME
  • Personal Training and Nutrition
    • Success Stories
  • Stretch and Recovery (FST)
  • About
  • Blog

Portion Control and Eating Until 80% full

5/2/2017

0 Comments

 
Picture
Picture

So by now, hopefully you’re developing some good consistent habits with your tracking and allowing yourself to have a little bit of wiggle room to enjoy the foods and drinks you want. We shouldn’t have to deprive ourselves with the foods we love but learning HOW and WHEN to have them are extremely important to achieving the RESULTS you want.

The next step in this is eating until you’re 80% full.

Well what does that mean?

80% full?

How do I know when I’m 80% full?

We live in a society where everything is rushed. We’re rushing to go somewhere, picking up the kids, making dinner, etc. Food is no exception. Generally, people are pressed for time and find themselves scarfing down their lunch or dinner just to get to the next task.

We need to find a way to STOP that. You may have heard that it takes about 15-20 minutes for your brain to catch up with your stomach on satiety and it’s true. Taking the time to enjoy, savor and SLOW DOWN your meal will give your brain a chance to catch up to your stomach and avoid overeating. This is your 80% fullness. Not feeling stuffed, not feeling starved, but satisfied. This is a PRACTICE so be please be patient with it.

Here are some tips with portion sizing to help with your 80% full practice:
  1. The Meats: the palm of your hand is a great measuring tool. Women 1 palm-sized portion. Men 2 palm sized portions.
  2. The veggies: One serving is about 1 fist-sized portion and you should try to eat a few portions per meal.
  3. The starchy carbs: One cupped hand portion. If you haven’t just worked out, eat less pasta, bread, rice and other starchy carbs. Opt for a double serving of veggies instead. If you have just worked out, a mix of carb sources is fine.
  4. The fats: Today you need some fats from various foods, prioritizing whole food sources like eggs, meats, fish, olives, nuts and seeds. Spread these throughout the day.
Is this good stuff? Let me know if this helpful or if there is something else you’d like more info on!

0 Comments



Leave a Reply.

    Author

    Rebecca Grijalva

    Categories

    All
    Articles/Good Reads
    Events
    Fit Tip Of The Week
    Nutrition
    Success Spotlight
    Tidbits

    Archives

    January 2024
    February 2023
    January 2023
    December 2022
    March 2021
    February 2021
    January 2021
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    September 2018
    June 2018
    December 2017
    September 2017
    August 2017
    June 2017
    May 2017
    April 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    May 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    February 2015
    December 2014
    November 2014
    October 2014
    August 2014
    July 2014

    RSS Feed

BLOG
CONTACT ME
© 2011-2024 by Recommit to YOU. All Rights Reserved
Photo from Prestonbot
  • WELCOME
  • Personal Training and Nutrition
    • Success Stories
  • Stretch and Recovery (FST)
  • About
  • Blog