Picky Portions
It’s that time of year again. New Year’s Resolutions are in full swing. People are re-focused. People are striving for change.
If you’re striving for nutritional changes, here are a few tips to get you jump started in the right direction…
**Be picky with your portions**
2 common ways that can help you re-focus and become aware of your portion sizes…
1. Precision Nutrition recommendations
a. Need: Ability to count to 2 and your own hand
b. Here’s how it works:
i. Your palm determines your protein portions.
ii. Your fist determines your veggie portions.
iii. Your cupped hand determines your carb portions.
iv. Your thumb determines your heart healthy fat portions.
v. Males aim for 1-2 portions of each at each eating opportunity. Females aim for 1 portion of each at each eating opportunity.
v. Males aim for 1-2 portions of each at each eating opportunity. Females aim for 1 portion of each at each eating opportunity.
2. Calorie Counting App
a. Objective: Determine number of calories needed to maintain your current weight. Create a deficit through exercise and reduce and/or make better nutritional choices to facilitate weight loss. -250 calories per day is an estimated 0.5 pound weight loss per week. -500 calories per day is an estimated 1 pound weight loss per week.
b. Need: MyFitnessPal app or something similar
c. Here’s how it works:
i. Log on and create your account by entering the information it asks for.
ii. Set your goals which will then give you the amount of calories that particular app recommends.
iii. Most apps will automatically set up the percentage of Carbs, Protein, and Fat it thinks you should have. Sometimes that may not be the best breakdown for your body type.
1. Example:
a. Ectomorphic: Naturally thin with skinny limbs. Wants to gain muscle and size, especially in limbs and maintain bodyweight during strength during high volume/endurance exercise.
i. Protein: 25%
ii. Carbohydrate: 55%
iii. Fat: 20%
b. Mesomorphic: Naturally muscular and athletic. Wants to continue to build muscle mass while maintaining low body fat percentage and support athletic performance.
i. Protein: 30%
ii. Carbohydrate: 40%
iii. Fat: 30%
c. Endomorphic: Naturally broad and thick. Wants to lose body fat especially in central region (abdominal, lower back).
i. Protein: 35%
ii. Carbohydrate: 25%
iii. Fat: 40%
2. You can modify the percentages manually if you’d like or based on your trainer’s recommendations.
iv. START TRACKING!
1. The more honest and consistent you are with your tracking, the better you will be able to determine what is working and what is not.
The trainers at HFA are knowledgeable regarding both methods as well as possible others. If you have questions, we would love to help you! Just let us know how.
(208) 557-2823
Hayley (hjones@mvhospital.net)
Gretchen (ghouston@mvhospital.net)
Jennifer (jsaunders@mvhospital.net)
Greg (geinerson@mvhospital.net)
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