Portion Sizes | Your alternative to tracking calories and weighing all of your food

Tracking your calories and macros can be pretty overwhelming for those starting out on their weight loss journey. Going from an unstructured diet to having to track/weigh every piece of food can be hard to commit to. This is why it’s good to have alternative ways to tracking your food intake so you know if you’re on track or not.

It may be obvious, but this method isn’t 100% accurate. But, since your hand size stays the same, your measurements will remain consistent. This means you can have a rough estimate of how much you’re eating and you can easily make adjustments depending on how you feel and how the scale is moving.

Here are the approximate serving sizes for each macro

Protein - 1 palm, this is approximately 20-30g of protein

Carbs - 1 cupped hand, this is approximately 20-30g carbs

Fats - 1 thumb, this is approximately 7-12g of fat

Veggie Servings - 1 closed fist

Here’s an example that may help this make a little more sense! Let’s assume you know your weight loss calories and your macros are: 140g protein, 140g carbs, and 50g fats. If your hands are on the smaller side, throughout the day you would need: 7 servings of protein, 7 servings of carbs, and 7-8 servings of fats. If you can, try to also include 1-2 servings of veggies per meal.

Use this image for a quick reference!

weight loss portion size example
This is one of the many topics I cover in my Fat Loss for Beginners eBook!

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