{"id":12355,"date":"2023-05-15T05:00:00","date_gmt":"2023-05-15T05:00:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=12355"},"modified":"2023-05-16T02:06:45","modified_gmt":"2023-05-16T02:06:45","slug":"how-to-portion-control-how-to-lose-weight-with-portion-control","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-portion-control-how-to-lose-weight-with-portion-control\/","title":{"rendered":"How to Portion Control (How to Lose Weight with Portion Control)"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3820571 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/seafood-chart.jpg\" alt=\"A LEGO holding some seafood, which looks like a big portion size.\" width=\"800\" height=\"287\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/seafood-chart.jpg 2040w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/seafood-chart-300x108-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/seafood-chart-713x256-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/seafood-chart-768x276-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/seafood-chart-1536x551-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/seafood-chart-610x219-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/seafood-chart-600x215-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><b>It\u2019s time to learn how to portion control!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">There are all sorts of \u201ctips\u201d and \u201ctricks\u201d out there, but today we\u2019re going to show you the best method.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">What makes me so confident?<\/span><\/em><\/p>\n<p><b>For many of our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching<\/a> clients, we create portion control strategies for weight loss that don\u2019t suck. Today, we\u2019ll share them with you too!<\/b><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tNo shame, no judgement, just results! Learn more about NF Coaching.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>Here\u2019s what we\u2019ll cover:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#2\"><span style=\"font-weight: 400;\">What are 5 methods for portion control?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#3\"><span style=\"font-weight: 400;\">How to learn portion control (the best method)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#4\"><span style=\"font-weight: 400;\">What is the Correct Portion Size Part 1: Protein and Vegetables<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#5\"><span style=\"font-weight: 400;\">What is the Correct Portion Size Part 2: Carbs and Fats<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#6\"><span style=\"font-weight: 400;\">How to use portion control containers and plates<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#7\"><span style=\"font-weight: 400;\">How to control portion sizes when eating out<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#8\"><span style=\"font-weight: 400;\">How to portion control for weight loss (Next steps)<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Let\u2019s do this thang!<\/span><\/p>\n<h2><span id=\"more-3820560\"><\/span><b>What Are 5 Methods for Portion Control?<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3820570 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-food-cart.jpg\" alt=\"This photo shows a LEGO in front of his food chart, where he determines portion sizes.\" width=\"808\" height=\"332\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-food-cart.jpg 2036w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-food-cart-300x123-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-food-cart-713x293-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-food-cart-768x316-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-food-cart-1536x631-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-food-cart-610x251-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-food-cart-600x247-1.jpg 600w\" sizes=\"(max-width: 808px) 100vw, 808px\" \/><\/p>\n<p><b>As you might know from our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to lose weight<\/a>\u201d guide, the key to sustainable weight loss is getting ourselves to consume fewer calories in a way that doesn\u2019t make us miserable.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Because our brains and bodies are complicated emotional disasters, there are some tips and tricks we can implement to protect us from&#8230;ourselves.<\/span><\/p>\n<h3>4 Strategies for Portion Control:<\/h3>\n<ol>\n<li><b>Use smaller plates. <span style=\"font-weight: 400;\">Folks will often eat what\u2019s placed in front of them, so using smaller dinnerware has been shown to help people eat less.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/span><\/b><\/li>\n<li><b>Drink a glass of water before your meal. <span style=\"font-weight: 400;\">If you chug a glass of water 30 minutes before you plan on eating, the H20 will take up some room in your stomach. This might help you eat less.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/span><\/b><\/li>\n<li><b>Take it slow. <span style=\"font-weight: 400;\">It can take about 20 minutes for your body to come around to the fact that it\u2019s full, so slowing down your meals can help you eat less.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/span><\/b><\/li>\n<li><b>Use a food journal. <span style=\"font-weight: 400;\">Recording everything you eat and drink is a great way to become aware of portions, which can help you control them.<a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a> In fact, one of the first missions we have <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822310016445\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Prime<\/a> members complete is creating a food journal.\u00a0<\/span><\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">All of these methods will work to some extent, and they\u2019re good to keep in mind and also practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, nothing will get more consistent results than actually learning the number of calories in the food you eat (Portion Control Tip #5)!<\/span><\/p>\n<p><b>This is our number one recommendation for <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to lose weight<\/a>.\u00a0<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3909219\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/interesting.gif\" alt=\"A gif from the Simpsons that says &quot;interesting.&quot;\" width=\"320\" height=\"240\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Study<a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a> after study<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a> after study<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a> shows that our bodies obey the laws of thermodynamics and that in order to lose weight, we need to burn more calories than we consume regularly.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you <\/span><b>consume more calories than you burn<\/b><span style=\"font-weight: 400;\">, your body tends to store those extra calories as fat (weight gain).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you <\/span><b>burn more calories than you consume<\/b><span style=\"font-weight: 400;\">, your body will pull from fat stores for energy (weight loss).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, as we point out in our <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3447534\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">Calories In, Calories Out<\/span><\/i><\/a><span style=\"font-weight: 400;\"> guide, determining your exact \u201ccalories in\u201d can be a real pain. Not only that, but many people with certain personality traits can become neurotic about tracking every single calorie. They worry if they go 1 calorie over their daily allotment.\u00a0<\/span><\/p>\n<p><em><b>So, what\u2019s a nerd to do?\u00a0<\/b><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Unless you\u2019re going to weigh out all your food (<a href=\"https:\/\/www.nerdfitness.com\/blog\/losing-the-last-20-pounds-7-lessons-learned-while-still-eating-carbs\/\" target=\"_blank\" rel=\"noopener noreferrer\">something I\u2019ve done before<\/a>) and be militant about tracking, is it possible to \u201ctrack\u201d your food with a high level of accuracy without having it take over your life?<\/span><\/p>\n<p><strong>The answer: <span style=\"text-decoration: underline;\">yes<\/span>, by getting darn good at estimating!\u00a0<\/strong><br \/>\n<a name=\"3\"><\/a><\/p>\n<h2><b>Portion Sizes: How to Portion Control (The Best Method)<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3995555\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate.jpg\" alt=\"A plate that that contains a portion of protein, healthy carb, veggies\/fruit, and unsweetened drink.\" width=\"720\" height=\"567\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate.jpg 720w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-300x236-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-713x561-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-600x473-1.jpg 600w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><b>You already carry with you the best method for portion control.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your hands!<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3820576 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/terminator-hand.gif\" alt=\"This gif shows the Terminator looking at his hand, who realistically doesn&#039;t have to worry about portion control.\" width=\"440\" height=\"180\" \/><\/p>\n<p style=\"text-align: center;\"><em>Even if you have robot hands.<\/em><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019re going to use them to build a healthy plate, as shown above.<\/span><\/p>\n<p><i>The \u201cNerd Fitness Healthy Plate\u201d was originally published in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">Guide to Healthy Eating<\/a>, which was inspired by our friends over at <a href=\"https:\/\/www.precisionnutrition.com\/calorie-control-guide\" target=\"_blank\" rel=\"noopener noreferrer\">Precision Nutrition<\/a><\/i><i>.\u00a0<\/i><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019re not going to worry about being exact.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s really hard to be precise anyway.<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a><\/span><\/p>\n<p><b>However, using your hands as a tool for portion control provides a \u201cgood enough\u201d strategy that can help your food intake:<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3820580 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/portion-size-graphics.png\" alt=\"This graph shows servings sizes for protein, vegetables, carbohydrates, and fats, based off the size of your hand.\" width=\"720\" height=\"527\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/portion-size-graphics.png 814w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/portion-size-graphics-300x220-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/portion-size-graphics-713x522-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/portion-size-graphics-768x562-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/portion-size-graphics-610x447-1.png 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/portion-size-graphics-600x439-1.png 600w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><strong>As you can see, we\u2019re going to focus our portion control strategy on:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Vegetables (technically carbs, but important enough to deserve their own category)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbohydrates (think starches and fruit)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Each macronutrient will correspond to an area of your hand, to give you a sense of what a proper portion size should be.\u00a0<\/span><\/p>\n<p><b>We\u2019ve learned that using your hand as a guide is the most helpful strategy for portion control:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You might not always have access to small plates.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You might forget to drink water before each meal.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You might have a short lunch break without the luxury of eating slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You might grow tired of logging all your food intake.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, having an intuitive sense of what foods should be eaten in what portions will help you level up your <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">healthy eating<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When in doubt, match the food in front of you to your hand and carry on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s break this down a little by talking about protein and veggies.\u00a0<\/span><br \/>\n<a name=\"4\"><\/a><\/p>\n<h2><b>What is the Correct Portion Size Part 1: Protein and Vegetables<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"NF Kitchen: Protein and Veggies!\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/oT-rVsg3F9A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>The above video is taken from <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Prime<\/a>, as part of our NF Kitchen series.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">In it, Coach Lauren and Justin discuss the two most important parts of every meal:\u00a0<\/span><\/p>\n<ul>\n<li>Protein<\/li>\n<li>Vegetables<\/li>\n<\/ul>\n<p><b>Here\u2019s something that might seem counterintuitive: our #1 recommendation for portion control isn\u2019t about limiting food. <\/b>Instead, make sure you get a proper serving of protein and vegetables every time you sit down to eat.<\/p>\n<p><span style=\"font-weight: 400;\">In other words, when you begin your healthy eating journey, don\u2019t even worry about nixing any specific food. Just make sure you are leaving plenty of room for protein and vegetables.<\/span><\/p>\n<p><b>A serving of protein is about the size and thickness of your palm:<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3610479 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size.png\" alt=\"A serving of protein should be about the size of your palm, like so.\" width=\"599\" height=\"399\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size.png 720w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-600x400-1.png 600w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><\/p>\n<p><b>Protein can come from any number of sources, including:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Meat (steak, bison, pork).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fowl (chicken, turkey, duck).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eggs!<a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fish and shellfish (salmon, tuna, shrimp).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Legumes (black beans, chickpeas).<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Not a meat-eater? Read our <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">massive plant-based guide<\/a>!<\/span><\/i><\/p>\n<p><b>A serving of veggies is about the size of your fist:<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3606769 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size.png\" alt=\"A serving of veggies should be the size of your first (or greater).\" width=\"599\" height=\"399\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size.png 720w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-600x400-1.png 600w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><\/p>\n<p><b>Here\u2019s a quick, non-complete list of veggies that can fill half your plate:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Broccolini<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cauliflower<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kale<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Spaghetti squash<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Brussels sprouts<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zucchini<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carrots<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Onion<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Asparagus<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When it comes to learning portion control, start by making sure you eat enough protein and vegetables.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">How much?<\/span><\/i><\/p>\n<p><b>As we discuss in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein guide<\/a>, when building a plate aim for the following amount of protein:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dudes: 1-2 servings (6-8 oz or about 170-228 g): two palms<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dudettes: 1 serving (3-4 oz or about 85-114 g): 1 palm.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For vegetables, in practice you can probably eat as much as you can stomach (the fiber will likely slow you down), but aim for about 2 fist fulls at most meals, or about half your plate.<a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a>\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Don\u2019t like veggies? I was once like you. Check out <a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">10 ways to make vegetables taste good<\/a>.\u00a0<\/span><\/i><\/p>\n<p><b>Here\u2019s why you should prioritize protein and vegetables if you\u2019re struggling with portion control:<\/b><\/p>\n<ul>\n<li><b>Protein. <span style=\"font-weight: 400;\">Eating enough protein will assist your health as you age.<a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a>Plenty of protein will also help you retain and grow muscle.<a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a> Plus, prioritizing protein will help you stay full and satiated between meals.<a class=\"fn-ref-mark\" href=\"#footnote-12\" id=\"refmark-12\"><sup>[12]<\/sup><\/a><\/span><\/b><\/li>\n<li><b>Vegetables. <span style=\"font-weight: 400;\">Veggies are both high in nutrients and low in calories, which makes them ideal for a healthy plate. Plus, the fiber will not only help your health, it\u2019ll also keep your indoor plumbing in proper order.<a class=\"fn-ref-mark\" href=\"#footnote-13\" id=\"refmark-13\"><sup>[13]<\/sup><\/a><\/span><\/b><\/li>\n<\/ul>\n<p><b>In the video that kicks off this section, Coach Justin makes a great point: aim for a little better than you are today.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Meaning if you don\u2019t really plan your meals at all, start by having ONE meal include a good protein source and some veggies.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3820585 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/food-progress.gif\" alt=\"A gif of fast food being replaced by less processed food, which needs to be portion controlled less.\" width=\"481\" height=\"271\" \/><\/p>\n<p><span style=\"font-weight: 400;\">So maybe you <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-decent-meal\/\" target=\"_blank\" rel=\"noopener noreferrer\">make chicken stir-fry<\/a> this week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you have that win under your belt, you can aim for doing a little bit more next week (TWO meals that include protein and veggies).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll close out today\u2019s guide with some more ideas on how to get going.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we get there, we need to talk about what else can go into your healthy plate.\u00a0<\/span><br \/>\n<a name=\"5\"><\/a><\/p>\n<h2><b>What is the Correct Portion Size Part 2: Carbs and Fats<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"NF Kitchen: Carbs and Fats\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8YkgKLYp7pQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>After making room on your plate for protein and vegetables, what\u2019s next?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As Coach Lauren and Justin mention in the <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Prime<\/a> video above, it\u2019s time to include some healthy carbohydrates and fats!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on what fitness camp you find yourself in and your history of \u201cdieting,\u201d eating carbs and fats might make you nervous.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But as Coach Lauren points out, they have a purpose on our healthy plate! You just need to portion them out correctly.<\/span><\/p>\n<p><b>A serving of carbohydrates is about two hands cupped together:<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3606899 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1.png\" alt=\"Showing you a serving of carbs\" width=\"599\" height=\"399\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1.png 720w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-600x400-1.png 600w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">If it\u2019s uncooked, it\u2019s about half the size, so one cupped hand.<\/span><\/i><\/p>\n<p><strong>Examples of healthy carbohydrates:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/is-rice-healthy-for-me-does-white-vs-brown-rice-matter\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Brown rice or white rice\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Legumes, lentils<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sweet potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Yams<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pasta<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whole grain bread<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You also want to make sure you\u2019re including healthy fat in your diet too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fat is actually the most calorically dense macronutrient, so comparatively it\u2019ll take up less room on your hand.<\/span><\/p>\n<p><b>Here is a serving of fat, roughly the size of your thumb!<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3606783 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size.png\" alt=\"A serving of fat should be about your thumb!\" width=\"599\" height=\"399\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size.png 720w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-600x400-1.png 600w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><\/p>\n<p><strong>Healthy fat can be found in foods like:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Avocado\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Almonds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Macadamia nuts<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Almond butter\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Peanut butter<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The reason people call it \u201chealthy\u201d is because the fat is unsaturated, although science has recently come around on saturated fat too in the correct amounts.<a class=\"fn-ref-mark\" href=\"#footnote-14\" id=\"refmark-14\"><sup>[14]<\/sup><\/a><\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">We cover this in detail in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Guide to the Keto Diet<\/a>.<\/span><\/i><\/p>\n<p><strong>Saturated fats can come from things like:<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whole milk<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Full-fat dairy<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Coconut oil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grass-fed butter<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lard<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fatty cuts of meat<\/span><\/li>\n<\/ol>\n<p><b>When it comes to portion control, we need to pay close attention to carbohydrates and fats, because this is where people have the tendency to overeat.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">However, that doesn\u2019t mean we want to completely ditch both food groups either.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3820586 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/wait-princess-bride.gif\" alt=\"A scene from the Princess Bride where the grandpa says &quot;wait.&quot;\" width=\"476\" height=\"258\" \/><\/p>\n<p><b>Here\u2019s why you need to eat these two macronutrients:<\/b><\/p>\n<ul>\n<li><b>Carbohydrates. <span style=\"font-weight: 400;\">Did you know fiber is a type of carbohydrate? Yep. As we mentioned earlier, you need plenty of fiber for good health.<a class=\"fn-ref-mark\" href=\"#footnote-15\" id=\"refmark-15\"><sup>[15]<\/sup><\/a> Carbs are also a great source of quick energy, especially <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-fruit-healthy-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">fruit<\/a>.<a class=\"fn-ref-mark\" href=\"#footnote-16\" id=\"refmark-16\"><sup>[16]<\/sup><\/a>\u00a0<\/span><\/b><\/li>\n<li><b>Fats. <span style=\"font-weight: 400;\">Some nutrients like Vitamin A are fat-soluble, meaning they are best absorbed alongside some fat.<a class=\"fn-ref-mark\" href=\"#footnote-17\" id=\"refmark-17\"><sup>[17]<\/sup><\/a>Fat will also help you feel full, which can help with overall portion control for the day.<a class=\"fn-ref-mark\" href=\"#footnote-18\" id=\"refmark-18\"><sup>[18]<\/sup><\/a> While a little goes a long way, you wouldn\u2019t want a \u201czero fat\u201d diet.<a class=\"fn-ref-mark\" href=\"#footnote-19\" id=\"refmark-19\"><sup>[19]<\/sup><\/a><\/span><\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Just be careful here.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When we analyze the diets of <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">our coaching clients<\/a> who <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">can\u2019t seem to lose weight<\/a>, it\u2019s almost always because they are overeating carbs or fats.<\/span><\/p>\n<p><b>If you find yourself in this group, take a look at your hand the next time you sit down to eat:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>How much pasta are you serving yourself?<\/b><span style=\"font-weight: 400;\"> It should fit within your cupped hands.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>How much olive oil did you place on your salad?<\/b><span style=\"font-weight: 400;\"> It should be about the size of your thumb or a tablespoon.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>How big is your serving of peanut butter, REALLY? <\/b><span style=\"font-weight: 400;\">One serving, a tablespoon, is about the size of a walnut:<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3820587 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/walnut-peanut-butter.png\" alt=\"This photo shows a serving of peanut butter, which is about the size of the walnut next to it.\" width=\"433\" height=\"180\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/walnut-peanut-butter.png 433w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/walnut-peanut-butter-300x125-1.png 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Remember: you don&#8217;t have to get this perfect. You just need to be pretty good most of the time.<\/span><\/p>\n<p><strong>Even just consciously thinking about if your portion sizes are under or over is a great start.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">And as long as you are consistent with your measuring techniques, then you can adjust your portions based on your progress!\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might also find some special plates or containers helpful when serving yourself.\u00a0<\/span><br \/>\n<a name=\"6\"><\/a><\/p>\n<h2><b>How to Use Portion Control Containers and Plates<\/b><\/h2>\n<p><b>One hack Coach Justin uses is simple Tupperware containers to portion control his meals:<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3820588 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/portion-container.gif\" alt=\"Justin holds up the container he uses to portion control his meal.\" width=\"624\" height=\"198\" \/><\/p>\n<p><span style=\"font-weight: 400;\">You can also use some glass containers too if you want to get fancy:<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3820589 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/portion-container-glass.gif\" alt=\"Here Coach Justin holds up his meal, held in a portion control container.\" width=\"624\" height=\"198\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t stress about finding the perfect container that exactly holds each macronutrient you need.<\/span><\/p>\n<p><b>The point here is that you have a quick frame of reference for portion sizes:<\/b><\/p>\n<ul>\n<li><b>The largest portion of the container: <span style=\"font-weight: 400;\">vegetables go here.<\/span><\/b><\/li>\n<li><b>The two smaller portions: <span style=\"font-weight: 400;\">are for your protein and carbs.<\/span><\/b><\/li>\n<li><b>The small little holder: <span style=\"font-weight: 400;\">your fats go here.<\/span><\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Again, don\u2019t stress if your container doesn\u2019t fit this description exactly. We\u2019re all working off estimates here, so let&#8217;s focus on the big picture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These are <a href=\"https:\/\/www.amazon.com\/dp\/B07N2BPQC3\/\" target=\"_blank\" rel=\"noopener noreferrer\">some cool glass containers<\/a> if you\u2019re looking for something to buy.<\/span><br \/>\n<a name=\"7\"><\/a><\/p>\n<h2><b>How to Control Portion Sizes When Eating Out<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3820593\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/taco-chart.jpg\" alt=\"This photo shows a LEGO looking at a dog, who probably wants a portion-controlled taco.\" width=\"2043\" height=\"970\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/taco-chart.jpg 2043w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/taco-chart-300x142-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/taco-chart-713x339-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/taco-chart-768x365-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/taco-chart-1536x729-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/taco-chart-610x290-1.jpg 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/taco-chart-600x285-1.jpg 600w\" sizes=\"(max-width: 2043px) 100vw, 2043px\" \/><\/p>\n<p><b>An area of concern when attempting to portion control is dining out.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It seems like restaurants serve you twice the amount of food that you need.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what Coach Justin does in the situation: ask for a to-go box as soon as you place your order.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yeah, it\u2019s a little weird, but as soon as you get your food, place half of it in the container.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Boom! An extra meal for later.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3820594 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/dog-baggie.gif\" alt=\"Since this adorable dog portion controls, he&#039;s walking home with his meal for later.\" width=\"351\" height=\"351\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Another thing to consider: <\/span><i><span style=\"font-weight: 400;\">restaurants want you to leave feeling full<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They often do this by piling on the carbs. Think extra bread, lots of rice, plenty of pasta, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So it might make sense to split these portions in two, and you\u2019re set for lunch the next day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, if you get hungry after eating only half your meal, no problem. Just eat the other half. Even if you\u2019re still at the restaurant.<\/span><\/p>\n<p><b>The point is to consciously think about how much you&#8217;re eating. <\/b><span style=\"font-weight: 400;\">A break halfway through can be used as a decision tree:\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Should I keep eating?<\/span><\/i><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3909221\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/maggie-full.gif\" alt=\"Maggie Simpson pushing back from a table cause she&#039;s full.\" width=\"320\" height=\"240\" \/><\/p>\n<p><strong>This question alone can help with portion control.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">One last thing<\/span>: we know eating out at restaurants is often a family or friend-bonding experience, so we\u2019d prefer you ENJOY the night. Food is more than just calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just plan for it! If you eat a really large dinner for a celebration, eat slightly smaller portions for the next day or so and your body will be right back on track.\u00a0<\/span><br \/>\n<a name=\"8\"><\/a><\/p>\n<h2><b>How to Portion Control for Weight Loss (Next Steps)<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"NF Kitchen: Balanced Plate IRL\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/DSbi2dXP1Ns?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>In the video above, Coach Lauren and Justin walk you through eating a Nerd Fitness Healthy Plate IRL (In Real Life).<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s all well and good to build a healthy plate at home, but&#8230; <\/span><\/p>\n<ul>\n<li><em><span style=\"font-weight: 400;\">What if you\u2019re at a restaurant?\u00a0<\/span><\/em><\/li>\n<li><em><span style=\"font-weight: 400;\">What if you need to order a sandwich?<\/span><\/em><\/li>\n<li><em><span style=\"font-weight: 400;\">How about pizza?<\/span><\/em><\/li>\n<\/ul>\n<p><b>Here are some tips from the Coaches for portion control IRL:<\/b><\/p>\n<h3><b>#1) How to Portion Control a Sandwich<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The trick here is to pack in as many vegetables as you can. Yeah, you\u2019re probably not going to get two fist fulls in, but you can squeeze in a lot of spinach, onion, sauerkraut, and tomato (yeah, it\u2019s technically a fruit, whatevs) on your sandwich.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your carbs can be some type of whole-grain bread (you can do an open-face sandwich if you want to limit this).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your protein can come from some turkey.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your fat can be a little avocado.\u00a0<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3820605\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/avocado.gif\" alt=\"This is a gif of an avocado\" width=\"277\" height=\"277\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Boom.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You now have a turkey sandwich that matches our healthy plate strategy.<\/span><\/p>\n<h3><b>#2) <\/b><b>How to Portion Control <\/b><b>Chili or Soup<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This can be a little tougher when everything is mixed together.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re making it yourself, perhaps you measure out your hand portions as you cook.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Put a palm-size portion of ground beef in.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your vegetables can be onion, garlic, and tomatoes (again a fruit, but who cares).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your carbs can be pinto and\/or kidney beans.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your fat can be a little bit of cheese sprinkled on top.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sure, maybe you\u2019re doing less than two fistfuls of vegetables, and more than a cupped hand of carbs (beans).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It doesn\u2019t matter. Again, the point is you\u2019re putting a little thought into proper portions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re eating out and ordering soup or chili, maybe just think of the end product in mind:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cAfter portioning everything out, it should be about two fistfuls of food. So that\u2019s what I\u2019ll eat. Everything else I\u2019ll take home.\u201d<\/span><\/p>\n<h3><b>#3) How to Portion Control Pizza<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This is a little trickier because pizza is mostly bread (carbs).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But Coach Justin has a solution for this.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, he eats something he\u2019s proud of, like a salad.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then he portions out his pizza, which if he uses his hand strategy, would be about two slices:<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3820595 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/two-hands-portion-size.gif\" alt=\"Justin holds up his hands, to show how he portion controls foods like pizza.\" width=\"633\" height=\"185\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Is it perfect?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Nope.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Does it help Coach Justin reach his goals and allow him to still enjoy life?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Yep!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So experiment a little by creating some rough guidelines, see how you feel, and course-correct as you go.<\/span><\/p>\n<p><b>Remember, any step you take on leveling up your nutrition is great.<\/b><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3602631 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/wayne-thumbs-up.gif\" alt=\"Wayne is stoked that he made his small change for weight loss.\" width=\"480\" height=\"264\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t know where to start, I actually recommend you begin by not worrying about what to take OFF your plate, but instead what to add!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure every meal you eat has a healthy protein source and a vegetable. Once you have that dialed in, THEN you can worry about portion controlling your carbs and fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need help along the way, we got you.<\/span><\/p>\n<p><b>Here are three ways to continue your journey with Nerd Fitness.\u00a0<\/b><\/p>\n<p><b>#1) Our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching<\/a> program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As I said before, we teach portion control to our clients who struggle with overeating, so we\u2019ll provide a non-judgmental expert to help you reach your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>#2) If you want an exact blueprint for leveling up your nutrition, check out Nerd Fitness Journey! <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>If you follow our Nutrition missions, you&#8217;ll learn to portion control while earning XP! Sah-weeeet.<\/p>\n<p><strong>Try your free trial right here:<\/strong><\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>#3) Join the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get our <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">Rebel Starter Kit<\/span><\/span><span style=\"font-weight: 400;\">, which includes all of our \u201cwork out at home\u201d guides, the Nerd Fitness Diet Cheat Sheet, and much more!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta shortcode-form-12 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Get your Nerd Fitness Starter Kit<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>The 15 mistakes you don\u2019t want to make.<\/li>\n<li>Full guide to the most effective diet and why it works.<\/li>\n<li>Complete and track your first workout today, no gym required.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! 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method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3820560\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"198.58.103.92\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-05-16 01:58:30\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><b>Alright, I want to hear from you:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Do you have any tips or tricks for portion control?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Do you use the hand strategy that we covered today?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">What\u2019s your biggest challenge with portion sizes?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Let us know in the comments!<\/span><\/p>\n<p><b>-Steve<\/b><\/p>\n<p><b>PS: <\/b><span style=\"font-weight: 400;\">If you\u2019re just starting your weight loss journey, make sure you check out:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Ultimate Guide for Healthy Eating<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The 5 Rules of Weight Loss<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">How Many Calories Should I Eat?<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">###<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Photo Source: <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/49390606902\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fresh lobster rolls<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/45095306281\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">bean-there-donut-that-40358-2<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/49238494173\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Taco trike<\/a>, <a href=\"http:\/\/stjudewellnesscenter.org\/wp-content\/uploads\/2018\/08\/REACH-Food-Groups-Portions.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Peanut\/Walnut<\/a><\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">Read, \u201cBottomless Bowls: Why Visual Cues of Portion Size May Influence Intake.\u201d Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15761167\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">Read, \u201cWater Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-Aged and Older Adults.\u201d Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19661958\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Read, \u201cEating Slowly Led to Decreases in Energy Intake Within Meals in Healthy Women.\u201d Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18589027\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822310016445\" target=\"_blank\" rel=\"noopener noreferrer\">This study<\/a> found that those who keep a food diary lost more weight than those who didn\u2019t.<a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">Like <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3225890\/\" target=\"_blank\" rel=\"noopener noreferrer\">this study<\/a> on sustainable weight loss<a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">Or <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18025815\/\" target=\"_blank\" rel=\"noopener noreferrer\">this one<\/a> on an energy deficit and weight loss.<a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">Or <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3447534\/\" target=\"_blank\" rel=\"noopener noreferrer\">this one<\/a> on weight loss predictions based on calorie intake and patient lifestyle.<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">Read, \u201cCalorie Estimation in Adults Differing in Body Weight Class and Weight Loss Status.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5055397\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024687\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dietary cholesterol doesn\u2019t influence blood cholesterol levels<\/a> as much as conventional wisdom once thought. Go ahead and eat eggs!<a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">Or about 2 cups.<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">Read, \u201cRole of Dietary Protein in the Sarcopenia of Aging.\u201d Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18469288\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\">Read, \u201cDietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-11\"><\/a><\/li>\n<li id=\"footnote-12\" class=\"fn-text\">Read, \u201cProtein, weight management, and satiety.\u201d Source, <a href=\"https:\/\/academic.oup.com\/ajcn\/article\/87\/5\/1558S\/4650426\" target=\"_blank\" rel=\"noopener noreferrer\">Oxford Academic<\/a>.<a href=\"#refmark-12\"><\/a><\/li>\n<li id=\"footnote-13\" class=\"fn-text\">Read <a href=\"https:\/\/www.sciencedaily.com\/releases\/2019\/01\/190110184737.htm\" target=\"_blank\" rel=\"noopener noreferrer\">this study<\/a> on fiber and health and this one on <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27229126\/\" target=\"_blank\" rel=\"noopener noreferrer\">fiber and the digestive tract<\/a>.<a href=\"#refmark-13\"><\/a><\/li>\n<li id=\"footnote-14\" class=\"fn-text\">Read, \u201cSaturated Fat: Part of a Healthy Diet.\u201d Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30084105\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-14\"><\/a><\/li>\n<li id=\"footnote-15\" class=\"fn-text\">Read, \u201cEffects of Dietary Fiber and Its Components on Metabolic Health.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257631\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-15\"><\/a><\/li>\n<li id=\"footnote-16\" class=\"fn-text\">Read, \u201cCarbohydrates as a Source of Energy.\u201d Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8116550\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-16\"><\/a><\/li>\n<li id=\"footnote-17\" class=\"fn-text\">Read, \u201cDiet and Health: Implications for Reducing Chronic Disease Risk.\u201d Source, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK218749\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-17\"><\/a><\/li>\n<li id=\"footnote-18\" class=\"fn-text\">Read, \u201cOptimising foods for satiety.\u201d Source, <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0924224414002386\" target=\"_blank\" rel=\"noopener noreferrer\">ScienceDirect<\/a>.<a href=\"#refmark-18\"><\/a><\/li>\n<li id=\"footnote-19\" class=\"fn-text\">WiseGEEK took an interesting look at \u201c<a href=\"https:\/\/www.wisegeek.com\/what-is-rabbit-starvation.htm\" target=\"_blank\" rel=\"noopener noreferrer\">Rabbit Starvation<\/a>,\u201d which happens on a diet devoid of fat.<a href=\"#refmark-19\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-portion-control-how-to-lose-weight-with-portion-control\/\">How to Portion Control (How to Lose Weight with Portion Control)<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s time to learn how to portion control! There are all sorts of \u201ctips\u201d and \u201ctricks\u201d out there, but today we\u2019re going to show you the best method. What makes me so confident? For many of our Online Coaching clients, we create portion control strategies for weight loss that don\u2019t suck. Today, we\u2019ll share them [\u2026]<br \/>\nThe post How to Portion Control (How to Lose Weight with Portion Control) first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":12357,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/12355"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=12355"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/12355\/revisions"}],"predecessor-version":[{"id":12397,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/12355\/revisions\/12397"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/12357"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=12355"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=12355"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=12355"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}