This content was created by Bill Daniels. This content was uploaded by Bill Daniels. This is a YouTube video titled "Portion Control for Healthy Sustainable Weight Loss" (posted 2020-10-30) featuring a single presenter who gives a nutrition/portion-control tutorial. The speaker explains an easy hand-based method for measuring portions (cupped handful for starchy carbs/fruit, fist for vegetables, palm for protein, thumb for fats), advises starting with 1–2 servings per category and adjusting based on hunger, activity, and individual needs, references Precision Nutrition, and offers a free 15-minute consultation via email. The presenter also previews the next video on the importance of organic food.
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Hey everybody, and welcome to this video all about portion control. Here's how we portion out foods. It can be so confusing. There's so many different things out there, and there's so many wacky comparisons to what equals a portion and what doesn't. There's so much on how many portions of this do I need versus that. So let's get into that in this video. Portion control is all about eating the correct amount of calories. It's about eating the correct amount of macronutrients. And each person is different and has different needs. So we're going to talk about what a portion is and then how to determine what works best for you. Okay? Now I got these, these little pictures here are all it takes. You need your hand. If you have a hand, you can very easily measure up your portions when you have a meal in front of you. Okay? Starchy carbs and fruit. are going to be a cupped handful. That is one serving. So that's the lower right-hand picture. That's for fruits and starchy carbs, grains, things of that nature. Vegetables is the picture above that. You're just going to make a fist, plop that down next to your vegetables on your plate. That's how many— one fist is a serving of vegetables. Protein is the palm of your hand. If you were to cut off your fingers and And cut your hand off at the wrist. What's left is 1 portion of protein for you. Fat, we're going to use your thumb. So if you have nuts, make the same amount of mass with the nuts as you have on the thumb, and that would be a serving of fat. So this is how you'll determine what 1 serving of each is, and then you'll determine how many you need of each. Now, the reason I love this Technique, which I've taken from Precision Nutrition, by the way. If you're not familiar with Precision Nutrition, they're a fantastic organization that really gets deep into nutrition. Certified through them. If you have somebody that is, say, 6'10 and they have a hand that's one size, and you have somebody else that's a kid that's only a 6-year-old, Their hands are gonna be drastically different, and obviously they need different portion sizes. So it's important to be able to use your own body to determine what's gonna be appropriate for you. You can control your hunger depending on the number of portions that keep you satisfied for 3 to 4 hours. So you'll wanna start with 1 to 2 servings of each of these in a meal. See how your body reacts. We talked in previous videos, you know what your carbohydrates are now. They're your fruits, vegetables, and grains. So that's your cupped handful or your fist. If you're going to have to reduce your carbohydrates, then you'll probably want to start by reducing your starchier carbs. If you need to increase them, I would start by increasing with a fist your vegetables. Start with eating 1 to 2 servings of each category and adjust from there. If you're not feeling satisfied or you're hungry again within an hour, You can add more protein or fat as well. So we've— again, if you're confused about when to add and subtract, go back to the previous videos about macronutrients and you'll get an idea of how to gauge that. Repeat this process. This is a process. Repeat it until you find what works for you. And once you have an idea, you'll be able to stick with that quickly and easily portion out your foods. For what works for you. That way you can make a big meal for your whole family and you know that one person needs more carbohydrates and less fat and somebody's the opposite and you can still make the same meal and just portion it out differently from person to person. Now, as you change, as your day goes on, you may have a more active day. That may also influence the amount of serving sizes you will need. So keep that in mind. You'll want to maybe even journal this. If you have days where you're like, I just don't feel like it's enough what normally works for me, then you'll want to keep in mind that on days when you're having harder workouts, for example, you may want to change your portion sizes. Portions are different for different macronutrients, may be different per person, and it may change for each person over time. What works for you today may be different a year or 2 years from now. So never be afraid to alter those portion sizes if you need to. That's how we're gonna control portions. That's what we're gonna go with for now. There are issues that can arise that can change things. If you have questions, you're having difficulty understanding this, or something just doesn't seem to be working, send me an email. I'm happy to set up a free 15-minute phone call with you, and we can talk about what obstacles might be getting in the way and how to adjust things. In the meantime, I will see you on the next video, which is the importance of organic food, which is often overlooked, and we're going to get more into that. I'll see you over there.
