Weighing your food is not necessarily necessary to lose weight. The ideal? Have a good idea of the proportions that a balanced meal should contain, as a sports coach reminds us with an infographic.
When we start a dietary rebalancing or monitor our diet, we tend to believe that we have to weigh our food to lose weight. This may be a good idea at first, but it’s not really sustainable in the long term or when eating out. The ideal? Have an idea of servings of carbohydrates, fats and proteins what a balanced plate contains and above all listen to your hunger. If you are aiming to lose weight, you must also take into account the state of your metabolism and, under the advice of a professional, define a calorie deficit that you can maintain over the long term so that weight loss is healthy for your body.
Certain tips can also help you know how much food to eat every day, as reminded by sports coach Kevin Druot on his social networks. In an Instagram post, the expert shares a very visual example of the recommended amounts of food for an adult for a meal. Obviously, this is not to be taken literally, but can give you a first order of magnitude.
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Using your hand to estimate the amount of food you can eat
A very simple way to estimate the quantities of food you can eat without using a scale is to use your hand. As shown in the infographic shared by the coach, this makes it possible to measure the different families of cooked foods in a rather reliable way:
- 1 fist for 1 serving of starch (pasta, rice, semolina, wheat, potatoes)
- 1 palm for 1 serving of meat (chicken, beef, turkey)
- ½ inch for 1 serving of fat (cream, oil, butter, peanut butter)
- 1 inch for 1 serving of cheese
- 1 open hand for 1 portion of fish
- 2 fists for 1 serving of vegetables
This infographic allows you to give an idea rather than exact quantities and can be adapted according to your needs, your physical activity and your metabolism.
Head of beauty/fitness/nutrition sections
After working for the Marie Claire and Prisma Media groups, Inès arrived at aufeminin in April 2022. Responsible for the beauty, fitness and nutrition sections, she likes to decipher the latest…