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Portion Control For Effective Fat Loss

For anyone unfamiliar with trying to lose unwanted fat, it is often a difficult undertaking that becomes even more difficult with age. The body is a great self-regulating machine, given that all things work as they should, but the reality is that life throws many curve balls that make us unbalanced in our lifestyle, thus affecting the body. Whether it’s a busy work life, caring for babies or recovering from an injury, we can quickly see a fit body fade into a heavier, slower form of our previous self.

The typical course of action is to join a gym or buy a home-based workout program with the hope that a lot of effort will result in the thinner person we wish we could see in the mirror every morning. However, the most important question is rarely if ever asked before starting these types of activities long before their weight loss results: do I want to lose weight or do I want to lose unwanted fat?

Although it seems like a simple matter of semantics, weight loss really means losing weight, regardless of where it comes from (fat, muscle, or bone density) or how it’s done. Usually, after a quick review of why muscle and bone loss are harmful to your health, it is concluded that fat loss should be the focus.

With this focus in mind, we need to consider how we intend to lose this unwanted fat. Unfortunately, it has long been concluded that exercise leads to fat loss when it is actually nutrition that controls our weight. Exercise builds strength, endurance and efficient circulation. Knowing this dramatically helps us in what to do next to reduce that unwanted fat.

Unless you have a clinically diagnosed condition that causes unwanted fat gain, which is rare, the only way you gained fat was because you consumed more food energy than your body needed and therefore stored that food energy as fat to have. In other words, you regularly ate too much food. Although that may be hard to accept, there are many web-based programs and apps that can calculate your daily/weekly calories and then tell you how many calories you have consumed over a certain period of time. These computer-based programs are effective because they are objective, emotional and provide the straight facts that in turn serve to bring a self-awareness of how much we actually eat.

Once the amount of food we eat (in the form of calories) is identified, then we also learn the reduction in calories we need to start seeing a reduction in fat stores. And one of the most effective ways to practice a daily reduced calorie intake is through portion control and not through calorie counting. Counting calories can be a little too complicated for many and can vary widely with research showing that calorie handbooks and websites can be off by 25%.

However, portion control is understanding your total daily calories and then knowing what those calories look like so you don’t have to count them. In other words, part control uses visual queues. There are two different methods of portion control: container measurements and manual measurements.

Container measurements are simply pre-packing food containers with the total daily calories. This method is the most accurate of the two and is known to provide indisputable results; however, it requires diligence and commitment in pre-packing food each and every day.

The hand measurement method advocates palm-sized, fist-sized, cupped-hand, and thumb-sized amounts of protein, vegetables, carbohydrates, and good fats, respectively, for each meal. Although less accurate than the container measurements, its convenience and ease of use make it popular.

No matter which method you use, both serve to increase your success in reducing that stubborn, unwanted fat. And any loss of fat, no matter how small, without muscle or bone loss is an important step in the right direction.

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