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This Trainer Explains How to Easily Control Your Portions to Lose Fat

PopSugar logo PopSugar 5/12/2018 Christina Stiehl

a person cutting a cake: You've probably heard that losing weight is 80 percent about what you eat and 20 percent about how much activity you get. It doesn't matter how many calories you burn at the gym if you follow up your sweat sesh with 5,000 calories of pizza and fries. But even if you're making an effort to eat healthier, it's tricky to determine how much of each food group you should be eating, especially if you don't have a food scale or measuring cups. Luckily, personal trainer Max Weber, ACE, NASM, shared a helpful tip on his Instagram for how to eyeball your portion sizes for each meal - all you need is your hand. "Controlling your portions - eating the right amount of protein, carbs, veggies and fats at each meal - is imperative for making optimal progress on your fitness goals," he wrote. For women, a serving of protein is the size of your palm, a serving of carbs is the size of your cupped hand, a serving of veggies is the size of your fist, and a portion of fat should be the size of your thumb. For men, it's all doubled: a serving of protein is two palm-size portions, a serving of carbs is two cupped-hand-size portions, a serving of veggies is two fists, and a serving of fat is two thumbs. Of course, these are just a guideline; your unique needs may vary depending on your goals, Max explained. So if you're out to eat or just in a rush to prep your food, use your hand as a guideline and stay on track with your healthy meals! © Getty / 10'000 Hours You've probably heard that losing weight is 80 percent about what you eat and 20 percent about how much activity you get. It doesn't matter how many calories you burn at the gym if you follow up your sweat sesh with 5,000 calories of pizza and fries. But even if you're making an effort to eat healthier, it's tricky to determine how much of each food group you should be eating, especially if you don't have a food scale or measuring cups. Luckily, personal trainer Max Weber, ACE, NASM, shared a helpful tip on his Instagram for how to eyeball your portion sizes for each meal - all you need is your hand. "Controlling your portions - eating the right amount of protein, carbs, veggies and fats at each meal - is imperative for making optimal progress on your fitness goals," he wrote. For women, a serving of protein is the size of your palm, a serving of carbs is the size of your cupped hand, a serving of veggies is the size of your fist, and a portion of fat should be the size of your thumb. For men, it's all doubled: a serving of protein is two palm-size portions, a serving of carbs is two cupped-hand-size portions, a serving of veggies is two fists, and a serving of fat is two thumbs. Of course, these are just a guideline; your unique needs may vary depending on your goals, Max explained. So if you're out to eat or just in a rush to prep your food, use your hand as a guideline and stay on track with your healthy meals! You've probably heard that losing weight is 80 percent about what you eat and 20 percent about how much activity you get.

It doesn't matter how many calories you burn at the gym if you follow up your sweat sesh with 5,000 calories of pizza and fries.

But even if you're making an effort to eat healthier, it's tricky to determine how much of each food group you should be eating, especially if you don't have a food scale or measuring cups

Luckily, personal trainer Max Weber, ACE, NASM, shared a helpful tip on his Instagram for how to eyeball your portion sizes for each meal - all you need is your hand.

"Controlling your portions - eating the right amount of protein, carbs, veggies and fats at each meal - is imperative for making optimal progress on your fitness goals," he wrote.

View this post on Instagram

❌ STOP COUNTING CALORIES ❌ - Did you know that counting calories will only get you so far? 👀 - While total calorie intake will directly impact weight loss or weight gain, there’s more to the picture than simply calories in vs. calories out. - 🤲🏼 Controlling your portions — eating the right amount of protein, carbs, veggies and fats at each meal — is imperative for making optimal progress on your fitness goals. - 🥗 This is because each macronutrient (protein, carbs and fats) plays a different role in body composition, hormone regulation, energy levels, gut health and more. - So while calories do matter a whole lot, it is also important to monitor macronutrient intake alongside total calories consumed. - You can control your portions by using a food scale ⚖️ or measuring cups, or if you’re on the go or simply don’t have time to measure something out exactly, you can use your hand 👌🏼 as a measuring tool. - For men, at each meal: ▪️2 palm-sized portions of protein ▪️2 cupped-hand sized portions of carbs ▪️2 first-sized portions of veggies ▪️2 thumb-sized portions of fats - For women, at each meal: ▫️1 palm-sized portion of protein ▫️1 cupped-hand sized portion of carbs ▫️1 first-sized portion of veggies ▫️1 thumb-sized portion of fats - 👍🏼 And while this Portion Control Guide is a great rule of thumb, it’s okay if portions at each meal are not perfectly equal and it’s alright to eat more or less than 1-2 servings per meal so long as total calories and macros for the day are aligned with your goals. - How do you measure your potions? Food scale, measuring cups or simply using your hands? 👇 - Shoutout @precisionnutrition for the hand measurement graphics. And for more posts on portion control, comment “YES” below.

A post shared by Max Weber (@maxweberfit) on

For women, a serving of protein is the size of your palm, a serving of carbs is the size of your cupped hand, a serving of veggies is the size of your fist, and a portion of fat should be the size of your thumb.

For men, it's all doubled: a serving of protein is two palm-size portions, a serving of carbs is two cupped-hand-size portions, a serving of veggies is two fists, and a serving of fat is two thumbs.

Of course, these are just a guideline; your unique needs may vary depending on your goals, Max explained.

So if you're out to eat or just in a rush to prep your food, use your hand as a guideline and stay on track with your healthy meals!

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