For many of our members understanding energy balance takes a bit of time. Part of this is an awareness of portion sizes. << sounds simple, right?
However, there's so much BS out there they can be forgiven for buying into all the fads
It's your hormones, it's your metabolism, it's carbs, it's your blood type, it's your stress
Nope it's your intake vs output
It sounds simple in theory but let me assure you it's not so easy in practice
It takes time to understand what works for your body
It takes practice to know how much you are actually putting in. This short post will help you understand portion sizes more.
It takes awareness of what your output is
We've got to realise energy balance is a dynamic thing and is based around multiple factors
That can and will change over time
So to give ourselves the best chance it's a smart idea to know what's in your food
So here are a few comparisons of portion sizes showing you how easy it is to add an extra 350cals to your day without even realising it
Butter: 50 calorie difference
Olive Oil: 50 calorie difference
Peanut Butter: 10grms= 59 cals, 15grms = 88 cals, 25 grms = 147 cals.
There's a 58 cal difference between the 15 and 25 grms but they look v similar
Granola: There's over 100 calorie difference. Top pic is the recommended portion size on the packet
Rice: Over 100 cal difference. Top pic is recommended portion size for rice
Having an awareness of how much is in your food is so important. Because a lot of the time it answers the question, why can't I lose weight? The simple fact is you're portion sizes are too big. Rice is a perfectly healthy food. But you can easily see how you can add 100/200 extra calories to a meal and not even realise it. Misjudge your other meals in a similar fashion and you eliminate your calorie deficit.
John O'Connell is the owner of SF Fitness & Health Centre. He started working in the fitness industry in 2002 after suffering a back injury. He has worked with many professional organisations including Leinster Rugby, An Garda Siochana, New Zealand Rugby, Dublin GAA, Spar and CBRE. He has also appeared muliple times on both RTE & TV3 as a health & fitness expert. John is the co-author of 2 international best selling books - Total Body Breakthroughs and The Fit Formula.