Let’s talk portion size.

If you are struggling with your weight, chances are you are eating too much. But you also may not be eating enough!

And in either case, you may be left feeling hungry and not seeing results—the two biggest reasons women give up on their efforts to create the body they want.

Really? You can eat too much and still be hungry?

Yes! If you aren’t eating the right foods.

If you are confused about this, it’s no wonder. If you do a search on Amazon for diet books there are 71,727 results! Suffice it to say there are many different expert opinions about how you should be eating. 

So there is no way I can wade into this topic without ruffling someone’s feathers.

But here’s what I believe.

You have to find the right eating plan for you!

I know it’s not sexy. It’s not the silver bullet you may be looking for.

But until you begin to listen to your body and value its information above what any expert is telling you, chances are you will struggle with your weight or wellness.

Now this doesn’t mean that I don’t value expert advice. I do! There is valuable information to be had that will help you find what is right for you, and I’m constantly reading and learning more. (And I can give you some referrals for some fabulous nutritionists.)

But you still have to use your body wisdom—and a little trial and error—to determine what is best for you.

What I really encourage you do to is to find a healthy eating plan that feels like you could make it a life-style and try it. And then listen to your body. If that doesn’t work for you and your life, then try another.

This is what I do with my clients. I help them find the eating plan that is right for them!

But that doesn’t help you right now, so I’m going to distill down some general guidelines that I follow.

Make sure you are drinking enough water. This is the number one thing you can do to help reach your optimal weight or wellness. Bonus! It helps fill you up so you aren’t so hungry.

Make sure you are getting enough protein. Proteins, such as meat, chicken, turkey, fish, eggs, protein powders, etc., are more slowly digested and keep you full longer. Have protein at every meal.

A portion of protein looks about the size and thickness of the palm of your hand (minus the thumb and fingers!) This is about 3 ounces of meat and fish. 1 large egg is a serving!

A serving is probably a smaller amount than you think. Most women don’t want to measure their food, but doing it for a week can be eye-opening on where you may be off on your portion sizes.

Also, there are ways to get creative. Flavorless protein powders can be mixed into vegetarian soups and stews. You can bake with protein powders and make some very tasty low sugar protein bars, cakes, cookies, puddings, and other desserts.

Make sure you are eating quality carbohydrates, such as whole grains, vegetables, and fruits. A portion is about the size of your fist. For most women, this is about a ½ a cup.

Simple carbs, like pretzels, bread, and cereal, are processed very quickly by your body and will leave you hungry. Plus they provide very little nutritional value.

Eat 5 to 6 smaller meals a day. Eating smaller and more frequent meals can help you maintain your blood sugar and keep you from getting too hungry. Make sure there is a balance of protein and quality carbohydrates.

Make sure you are getting enough healthy fat. Nuts and nut oils, avocado, olives and olive oil, dark chocolate (Yes chocolate!) all are necessary for your body and actually have been shown in studies to help release weight.

Bonus! They keep you full longer!

• A serving of nut butter is 2 tablespoons. Measure this and you will probably be surprised at what this serving actually looks like. (No heaping! That’s a flat spoonful!)
• A serving of avocado is ¼ cup, or about a quarter of an avocado.
• A serving of nuts is 2 tablespoons, about what you can hold in the palm of your hand.
• A serving of oil is 1 tablespoon.
• 10 olives is a serving.
• A serving of semisweet chocolate chips is ¼ cup.

Don’t go more than 3 hours between meals.

Pay attention to how your body responds to sugar, diary, and gluten, as these tend to be the things to which many peoples’ bodies don’t respond well. Also, avoid foods with preservatives.

Allow yourself treats! You do not have to be perfect to achieve your weight or wellness goals.

Cindy Crawford gave the best advice I ever heard. She said, “You can eat whatever you want, just not in the amount you may want.”

I would add, “or whenever you want.”

Plan it out. Know you have a party on Saturday? Let yourself enjoy it—and eat healthy the rest of the week.

And when you have the treats, really taste and focus on the experience of eating it. 

Most people mindlessly eat and never really enjoy the flavor they were after. So they keep going back.

Your tongue actually goes a little numb after the first few bites, and you can’t get the flavor you are after anyway. So really focus on those first few bites to get the full flavor satisfaction, and then you may find you can actually stop.

The caveat here is that if you have health conditions or know that sugar will trigger cravings that have sent your eating spiraling out of control in the past, then you will need to do some serious thinking about whether to indulge, or not.

As I learned from experience, suffering through a diet only to resume your old eating habits is a recipe for regaining all the weight you just lost—plus some. To be truly successful, eating healthy has to become a way of life.

And eating in a way that is right for you doesn’t mean you have to starve or feel deprived.

I personally don’t experience a lot of hunger or deprivation. Sure, I have to suck it up and be hungry occasionally, but these are the guidelines that work for me to keep my energy up and weight off.

The best thing you can do is to look at your portion size and make sure you aren’t eating too much—and that you are eating enough.

Together we can do it!

I’ve extended the early bird price! 

You have until next Tuesday!

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AND I’m offering a scholarship to a woman who feels in your heart this event is what you need to transform your body.

Join me in immersing yourself in an environment deliberately designed for your comfort, ease, and to help you consciously create the body—and life—you want.

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