How do I accurately measure food portions at home?

The most accurate method is using a digital kitchen scale that measures food to the gram. Weigh everything, even oils, sauces, and spices, because their calories add up quickly. Use measuring cups and spoons for liquids and small items like peanut butter or honey. Measure before eating, not afterward from memory, as this makes tracking more accurate. The GetFIT App barcode makes it easy to log measured foods and track their calorie content.

How do I estimate portions visually?

The palm method for protein: one palm-sized (thick) portion of meat, fish, or tofu is about 100-120 grams. The fist method for carbs: one fist of rice, pasta, or potatoes is about 150-200 grams cooked. The thumb method for fats: one thumb-sized portion of butter, oil, or peanut butter is about 1 tablespoon, 15 grams. The two palms method for vegetables: two palms of vegetables is about 200-300 grams. These are approximate values but help when you can't measure, like at restaurants or while traveling.

Why do I overeat when I don't measure?

People are poor at estimating quantities, especially with calorie-dense foods, where they can underestimate portions by 50-100%. Larger plates and bowls make portions visually appear smaller, so we unconsciously put more on our plates. Eating from serving containers, like a large bag of chips or ice cream carton, gives a sense of infinite quantity. Watching TV or using your phone while eating diverts attention and you eat more without noticing. Using pre-portioned foods or smaller plates helps visually control quantities.

How do I control portions at restaurants?

Ask to have half the meal boxed up immediately before you start eating, so there's no temptation. Choose appetizer-sized portions or share a main course with someone, as restaurant portions are often two to three times larger. Ask for sauces and dressings on the side so you control how much you add to the food. Avoid "all you can eat" menus and buffets because they encourage overeating. Use visual methods (palm, fist) to estimate how much you ate and log it in the app.

How long do I need to measure food?

Accurate measuring should be done for at least 2-4 weeks to learn to recognize correct portion sizes. For many people, returning to precise measuring for 1-2 weeks monthly is enough to check their estimates. If you're experienced and know portion sizes well, measuring on weekends or for important meals may be sufficient. If weight loss stalls or you suspect you're eating more, return to strict measuring for a few weeks. The goal is to learn to visually recognize correct portions, not to measure forever, but precision is essential initially.

Food Portion Size Control: How to Estimate Portions Correctly

Food portion size control is essential for successful weight loss because people typically underestimate consumed amounts by 30-50%. The most accurate method is using a digital kitchen scale that measures food to the gram. Visual aids like palm or fist size help when traveling or at restaurants. Pre-portioned foods and using smaller plates make controlled eating easier and reduce the risk of overeating.

Low-Calorie Fruits

Low-calorie fruit list to satisfy sweet cravings while losing weight effectively.

Best Low-Calorie Carbohydrate Sources

Low-calorie carbohydrates ranked by satiety, nutrition, and weight loss benefits.

Lean High-Protein Meats

Complete guide to protein-rich, low-fat meats for effective fat loss and muscle growth.

Whole Grains

Whole grains are healthy carbohydrate sources even during weight loss.

Body Recomposition

Body recomposition means achieving more muscle and less fat.

Low-Fat Diet

Low-fat diet isn't required for weight loss, just a tool for deficit.

Best Zero-Calorie Sweeteners

Zero-calorie sweeteners are sugar substitute alternatives for dieting.

Boosting Metabolism

Metabolism can be increased, but the effect is moderate, not magic.

Plant-Based Proteins

Plant-based proteins are complete alternatives to meat and dairy.

Best Protein Shake for Weight Loss

Protein shakes are a quick, convenient protein source for weight loss support.

Healthy Carbs for Weight Loss

Healthy carbs provide energy and support weight loss.

High Fiber Foods for Weight Loss

High fiber foods are filling and support digestion during weight loss.

Paleo Diet

The paleo diet follows ancestral eating in modern form.

Healthy Desserts for Weight Loss

Healthy desserts satisfy sweet cravings with few calories.

Calorie Quality

Calorie quality determines what your body gets from food.

Creatine

Creatine is the most effective and safest performance enhancer.

Basics of Healthy Eating

Healthy eating is balanced, varied, and sustainable.

Diet Food Preparation

Diet cooking is simple when you know the right methods.

Diet Mistakes

Most diet mistakes stem from impatience and inaccuracy.