When I was about 19 and had gained the “freshman fifteen” in college, I sought help with my first major diet. Portion size is one of the things that has stood out in my mind all these years. You should aim for six small meals per day “to keep the fire burning”. Each meal should include lean protein, low-processed or unprocessed carbs, and healthy fat (yes, you do NEED fat to keep everything in balance).
A “meal” should fit inside your two hands. Here’s a good example:
- Small grilled chicken breast (or 1/2 cup cubed tofu), lightly seasoned
- 1.2 cup cooked white rice + 1 Tbs soy sauce – or 1.5 mixed green salad
- 1 handful of unsalted, dry-roasted peanuts (“good fat”)
Portion size is a huge contributor to weight-loss and should not be neglected. I know when I make a conscious effort to keep it in check, I have more success reaching my goals.