WNA Blog

Thu 20 Aug 2020

Wanting to Lose Weight? Let’s Look at How to Count Calories

Health & Wellbeing
Wanting to lose some weight?

We all know that to do that we need to be aware of our calorie intake. In a lot of cases though, counting calories obsessively is not the answer.

Doing this can become tiring, and is unsustainable.

When things become too hard, such as counting every calorie consumed, people are likely to give up and old habits creep back in. So, what to do you ask?

Find ways to consume quality foods in the right amounts.  


Fitness Tips & Healthy Harry Says:  

Use your hands… Here’s how it works:  

  • The palm represents and determines your protein portions  
  • The fist represents and determines your veggie portions  
  • The cupped hand represents and determines your carb portions  
  • The thumb represents and determines your fat portions  

As everybody is different and some have bigger hands and others have smaller hands, your own hand shows you just the right measuring guidelines for your food intake. Here’s how you break this down, one food group at a time.  

For foods containing protein like meat, fish, eggs, cottage cheese, and Greek yoghurt, use a palm sized serving. The serving has the same thickness and diameter as your palm. For each palm sized serving this gives approximately 20 to 30 grams of protein. Protein is required for building muscle, burning fat and to boost performance.  

For veggies such as broccoli, spinach, salads, carrots etc, use a fist sized serve. Using the same method of that of the palm, a fist sized portion has the same thickness and diameter as your fist.  

Finally, for fat based foods such as oils, butters, nuts/seeds, using your entire thumb to determine your serving is a good guideline. Having just the right amount of fats in your diet can help to support your immune system, maintain sex hormones.  

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