When it comes to losing weight everyone knows the old adage eat less and exercise more. But this isn’t always the case. The truth is you can lose weight without exercising, but what and how much you eat is key.
Most people tend to underestimate their portion sizes and overestimate their caloric burn from exercise.
I find most people tend to eat with their eyes instead of leading with the hunger in their stomach.
The photo above gives you a good visual of what portion sizes really are. So many people are shocked when they see what a portion really looks like–not very much.
A portion of rice is 1/3 cup, just the head of the lightbulb.
A serving of fat is about 2 tablespoons.
A serving of fruit is measured as 1/2 cup.
Chicken or meat is measured as a 3oz serving.
In your mind’s eye you automatically assume you will still be hungry if you ate such a small portion.
But the truth is, if you eat your meals mindfully and slowly, it doesn’t take much food to make you satiated and no longer hungry.
The portion sizes we get when we eat out have conditioned us to think that we need so much food to be full and satisfied.
The next time you sit down to a meal conduct a little experiment.
Portion out your food. Sit down comfortably without distractions and focus on eating your meal mindfully and slowly. Practice dropping your fork in between bites.
When you are done, place your hand on your stomach and notice if you no longer feel hunger.
Notice if you are satisfied both physically and mentally as sometimes there is a disconnect between the two.
If you are no longer physically hungry, get up from the table and busy yourself before that voice in your head tries to talk you into eating more.