29Jan, 2009

Westchster Fitness Trainer’s Take on Portion Control

Diet lunch 3

I want to be clear from the start. The amount of food you eat is important in your quest for permanent weight loss and should certainly be considered. However, I don’t feel teaching or observing portion control is the best way to get you to your goal. Why in the world am I saying this?

The 3 biggest problems your Westchester Personal Trainer has with focusing on portion control ONLY:

1. Everyone is different. A portion size for a 30 year old woman who is 150 pounds and 5′3″ is different than a portion size for a 45 year old male who is 225 pounds and 6′2″. It just does not work well in the real world in my expert opinion.

2. It’s negative. People are more likely to change their habits when their focus is on what they CAN do instead of what they can’t do or can’t have. Deprivation is not a good motivator.

3. Portion control does not address the “real” problem. The real problem (with the vast majority of my clients anyway), is that their metabolisms are slow from not eating frequently enough, not getting enough protein, and not exercising anywhere near as much as they should.

My #1 goal for my clients is to get their metabolisms up – I focus on getting their bodies to burn more so they can eat a good deal of food and still lose weight. Simply taking your 2 or 3 large meals and cutting them in half is not a long-term solution. As a matter of fact, the severe overuse of portion control as your only strategy for achieving weight loss will eventually cause your energy and focus to plummet, your cravings to increase, and your friends to stop picking up the phone when you call because your mood will flat-out suck. Once your willpower runs out, put a fork in ya cuz you’re done.

Really ask yourself this question – Why do people overeat?

pigging out1 300x211 Westchster Fitness Trainers Take on Portion Control

People overeat because they go long periods without food and are starving by the time they sit down to eat and/or their meals are unbalanced – meaning they don’t have a balance of protein, carbs, and fat that affect blood-sugar levels. You see, eating more often and eating balanced meals and snacks naturally control your appetite. This is not my opinion- this is scientific fact. If you can put your focus on eating more frequently and balancing your meals better – than guess what?


1 last point to drill into your mind: Eating more often and increasing your intake of dietary protein increase your metabolism. Portion control does not increase your metabolism at all. Eating huge meals is a symptom that the way you are eating is off. If anything, eating significantly less than you should could cause your metabolism to slow down even more. Be careful before you say something silly like, “I know what I need to do, I just need to watch my portions” – Big diet mistake if you want lasting weight loss

I love food and I’m sure you do too. I prefer to have my clients eat their way thin but the choice is yours!

Posted by staff | in Blog | 3 Comments

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Comments on “Westchster Fitness Trainer’s Take on Portion Control” (3)

  1. Jennifer

    I agree with eating every 3 hours and balancing each meal with protein and carbs. I never enter a meal hungry nor do I leave a meal full. I dont even have to look at the clock because on the third hour, my body is already telling me that I am getting a little hungry. I used to weigh 170lbs at 5′5 during high school and now I am 130 lbs at 25 years old. Thanks to working out and eating right, I lost the weight and kept it off for over 5 years now.I feel great! I do not feel deprived at all. I am constantly eating however I am eating smaller, well balanced meals. I do not consider my weight loss a “diet”, it is a LIFESTYLE!

  2. Lisa

    This is really motivating stuff… but it’s hard when you have an emotional attachment to eating. I know you are not a therapist but what is one way you can talk yourself into eating better portions or what you say above?

  3. admin


    i say that i “fuel eat” that is i eat what my body needs knowing that if im hungry in 2-3 hours i can always eat again

    i think people giving up huge portions get scared cuz they think its not going to “hold” them but you will be eating more frequently

    also when you balance your meals better, there is less of an urge to overeat – actually im quite certain i could not even if i tried cuz i have trained my body and my “im satisfied” signal for years.

    if you start to exercise both aerobically and with resistance training, the mind/body connection will start to get louder and clearer and i do not seeing you having a problem

    o yeah – and if you train with me in my new rapid fat loss group training program (4-8 people max) or in my soon to be released fitformulabootcamp location you wil feel and look so kick ass that you will leave all that overeating stuff behind


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