Hey Foodie Fam,
When it comes to fat loss (or even just feeling good in your body), portion sizes matter just as much as what you eat. The “perfect” portion isn’t a one-size-fits-all. Your body, activity level, metabolism, and even your goals all play a role in how much food you actually need.
The goal isn’t to eat tiny meals or go hungry, it’s to give your body the right amount of fuel so you’re energized, satisfied, and making progress.
Let’s break it down!
1. Start With Your Hand as Your Guide 🤚🏽
Forget kitchen scales for a second — your hand is one of the best tools you have (and it’s with you everywhere).
Here’s a simple starting point:
- Protein (beans, tofu, lentils, seitan): 1–2 palm-sized servings per meal
- Carbs (whole grains, potatoes, starchy veggies): 1 cupped hand serving per meal
- Fats (nuts, seeds, avocado, olive oil): 1 thumb-sized serving per meal
- Veggies (non-starchy): 2+ fist-sized servings per meal
This keeps portions in proportion to your body size, because bigger hands = bigger portions, smaller hands = smaller portions.
2. Tune Into Your Hunger & Fullness Cues 🥑
You know your body better than any portion chart.
Here’s a method I love:
- Start eating when you’re at a hunger level of 3–4 (light hunger, not starving)
- Finish eating at a fullness level of 6–7 (satisfied, not stuffed)
This takes practice, but over time you’ll naturally eat the portions your body actually needs.
3. Adjust Based on Your Activity Level 💪🏽
Your “just right” portion size will shift depending on the day:
- High activity day → Slightly larger portions of carbs and protein
- Light or rest day → Slightly smaller portions of carbs, focus more on veggies and protein
4. Don’t Fear Adjustments ⚖️
If you’re still hungry after a meal, t’s a sign your portion was too small for you. Add more protein, healthy fats, or fiber-rich carbs next time.
If you’re constantly overly full or sluggish, scale back slightly and see how you feel.
Portion control isn’t about eating less; it’s about eating right for your body and goals. Use your hands, listen to your hunger cues, and adjust as you go your body will tell you what it needs if you’re paying attention.
Until next time, remember healthy doesn’t mean boring.
Chantel Quailey 💚