What should be the ideal portion size to lose weight

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Wanting to lose weight and maintain in shape, not only what you eat, but also how much plays an important role. This indicator differs depending on individual characteristics: age, physical activity and hormonal background. 20-year-olds can easily get away with things that will be difficult to correct in 30-40 years.

Very often, people believe that the problem is the size of the portion and think that if you control only this indicator, then success is guaranteed. At the same time, many people forget that the quality of food is of primary importance. The chances of overeating are multiplied when you eat out or choose highly processed foods. With this approach to nutrition, you will get tired quickly, and in addition, you will hardly find the strength for full-fledged training. There is a great chance to slow down the metabolism.

That is why it is important to choose a balanced food rich in fiber – in this case, even controlling the size of portions will eventually become an intuitive process. Instead of constantly following the rules and fears, it is better to make a mistake and change the approach to nutrition.

Follow these simple steps on the way to the ideal:

• Be sure to eat breakfast within the first hour after waking up, and after that eat no earlier than 4-5 hours later. fats and proteins, and ideally 50% carbohydrates, 30% fats and 20% proteins
• At every meal, do not forget about vegetables and fruits
• Drink about two liters of water a day
• Get used to these simple tips – then changing portion sizes will become almost automatic.

Another tip – start using smaller plates than usual. Surprisingly, it even works purely psychologically.

If you eat vegetables or a salad, the size of such a portion is half a plate. Proteins should occupy a quarter of the plate, this category includes meat, fish, eggs, dairy products, as well as legumes. Complex carbohydrates, whole grains and starchy vegetables are also a quarter of the plate. And products with a high fat content are recommended to take no more than half a tablespoon – this category includes cheese and oil.