Portion Control

How to Reduce Belly Fat for Good with Portion Control

When you want to figure out how to reduce belly fat for good, it can be difficult to figure out who’s giving the best advice from the piles of articles and weight-loss advice guides available on the internet.

But what’s the real story?

Today, we’re going to tell you why, once and for all, the diet you choose shouldn’t be one that’s based on removing one food group from your meal plan. Restrictive dieting often means that you end up craving the foods that you miss, and eventually, you won’t be able to stick to your guns. Instead, you don’t need to worry as much about what you eat, but how much of it is on your plate.

I understand how difficult it can be to maintain a positive eating and working out cycle, but I’m here to tell you that portion control and personal training could be the solution. In this article, you’ll discover why portion control is so important, the problem with standard portions, and how to lose belly fat for good with portion control.

Why Portion Control is So Important

The bottom line is that portion control matters when it comes to reducing fat for good. You need to find an energy balance – the relationship between how much energy you consume, and how much you burn. The unit of measurement that’s used to describe that balance is “calorie”.

Energy balance is important because it determines exactly how your body weight will change according to what you eat, and how many calories you should be eating. The simple truth is that you need to burn more energy than you eat to achieve weight loss, and you need to consume more energy than you burn to achieve weight gain.

Years of research into metabolic function has proven that energy balance is key to regulating body weight. That doesn’t mean you need to count calories for all of your meals, but it should mean that you get a better understanding of the relationship between caloric intake, and weight loss.

The Problem with Standard Portions

You may think that you can just stick to the portions that are given to you at restaurants and you shouldn’t have a problem. However, that’s not the case. Multiple studies have proven that there’s a sure link between obesity and large portions. That means the more food you serve yourself, the more you gain weight.

Why does this matter?

Overeating by as little as 15% each day leads to around 30 pounds of weight gain within a year. If you think that something like that would be unlikely, remember that you can easily consume extra calories without feeling like you’ve been overeating.

We’ll Eat Whatever is Put in Front of Us

Research tells us that people automatically consume more calories when they’re offered larger portions – regardless of whether they’re hungry or not. In fact, we even eat larger portions when they’re in front of us, if the food is bad.

Luckily, the reverse is also true, and when we learn how to size our portions correctly, we will naturally consume fewer calories. This is why portion control is so essential for people who want to become healthier and reduce the fat around their stomachs.

Of course, when you combine our strange relationship with portions, with something known as a “mindless margin“, you begin to recognise why over-eating has emerged as such a significant problem in today’s community. Researchers believe that our “mindless margin” makes it easier to under, or over-eat slightly without recognizing it. By slightly, we mean that you can eat up to 20% less or more than you usually would, and not notice the difference.

Sensory Cues and the Over-eating Problem

The truth is that our actual hunger, rather than cravings and yearnings, might not be as big of a problem when it comes to understanding the reasons behind overeating. Rather, there are a host of sensory cues that encourage us to eat when we don’t really need to.

For instance, if you can imagine how good a meal is going to taste, or smell, then you’re more likely to seek out more food because you build a desire for those items. The more we think about food, the more we convince ourselves that we’re hungry when our bodies don’t actually need any sustenance. This is why the pleasure of eating, or the thought of eating is enough to convince people to ditch their diets and reach for something fatty or sugar.

Social standards represent another internal cue that encourage us to eat. For instance, in the US, people convince themselves that calories don’t count on certain days, like Super Bowl Sunday, or Thanksgiving. However, the truth is that it’s important to watch what you’re eating every day of the year if you want data-driven results.

How to Lose Belly Fat for Good with Portion Control

As soon as you begin to understand how to control your food portion sizes, and you have a greater awareness of the number of calories that you eat and use, you can start to control your body weight. Research suggests that we naturally want to eat the same “weight” of food each day. That means if you try to simply slash the amount you eat, you’re going to feel like you’re starving. That’s why with Marc Dressen training, we focus on achievable goals.

The best alternative solution is to satisfy your need for “volume”, and minimise your calorie intake by increasing portions of healthy, low-calorie food, while reducing portions of unhealthy foods. In other words, by making substitutions in your meals, you can eat basically the same amount of food for fewer calories.

A good example of this might be to load your plate full of high-fibre, low calorie foods that are brimming with plenty of water, like vegetables and fruits. These substances are filling, but much lighter than starches, grains, and meats.

Additionally, you can follow these simple tips:

  • Share your meal with a friend.
  • Decide to take some of your meal home with you when you eat out
  • Order the smallest available side
  • Avoid the allure of “value” meals
  • Eat a couple of appetizers instead of a main course.

Dealing with Portion Control

These days, eating responsibly can seem like quite the challenge. There are cues to eat everywhere, and overeating is incredibly simple.

However, with good portion control practices, you can reduce the number of calories that you consume, without meaning that you have to question everything you put into your mouth. Of course, just because the process is simple doesn’t mean that it won’t take time to get used to.

For portion control to work, you’ll need to begin by unlearning your bad habits and avoiding the natural triggers that could ruin your hard work.

I can teach you how to meet your goals with portion control.

 

Marc Dressen
Personal Trainer London

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