In this video, I'll uncover healthy eating and simple methods for portion control.
What they found is that the adults would have to consume 500 calories less, in order to
actually get back to where we were in 1970, where we didn't have any of these issues.
When we are just snacking, throughout the entire day, it creates this slippery slope.
One of the things that it's doing is driving up insulin levels, driving up blood sugar
levels. If you have an unhealthy metabolism, you may
have problems with metabolic hormones being very insensitive.
When you do one meal a day, you almost naturally restrict your portion sizes.
There are so many people out there fighting obesity. There are so many people who are
overweight. There are so many people who are trying to just cut down those last few inches
of belly fat, but they don't know how. As a matter of fact, they don't know why they're
even struggling with it. That's why, in this video, we're going to talk about a little-discussed
topic, and I'm going to uncover healthy eating and portion control. This is something that's
very important. We live in a super-sized world. We live in
a world where everything is oversized, the plate size, the portion size, the whole deal.
And so, if you are facing issues with this, it'll almost be impossible to lose weight
and, also, really feel good about yourself. Stick around until the end of this video,
as I teach many strategies, in order to reduce the portion size that you're eating on a daily
basis. Before we get started, I'm Dr. Zyrowski, and
welcome to the channel. If you're new to the channel, it's a pleasure to have you here.
Be sure to subscribe. Hit that bell notification. and join our notification community. That
way, I can help you excel your health and your life.
Before we get started, the other thing I want to tell you is our December meal plan is up.
It's going to have tons of great holiday meals in it, lots of recipes. If you're not familiar
with our food plan, it's simply my food plan for the month, given to you. Not only does
it help support this channel and make this all possible, but it also really takes all
the guesswork out of eating healthy, for you, so that you can focus on what's important
to you. Click on the link below, in order to get started with that today.
Now, let's go ahead and talk about healthy eating and portion control. This is an important
topic because, like I said, so many people are overeating, and so many people have obesity
issues. Like I said, in most of my videos, this is nothing judgmental towards you. It's
just something that, if we can learn to control it, we can really get some much better results,
when it comes to weight loss and just feeling good about ourselves.
Let's talk about this issue, here. First of all, one of the questions that comes up a
lot is... The reason that so many people are obese today, so many people are overweight,
is due to the lack of physical activity. That's a good thought process, right, because a lot
of people are working desk jobs, today. A lot of people are working computer jobs, are
very inactive because of all this. The truth is that there's actually been some
research done that show it's really not about physical activity. It's more about the fact
that people are just eating more. What they did is this study, and they took about 1,400
adults and 963 children. What they did is they compared them to now, how they're eating
now, to how they ate back in 1970. What they found is that, if they wanted to...
If, in children, they wanted to be consuming the same amount of calories today as they
were in 1970, they'd have to consume 350 calories per day less. Okay? That's just in children.
Now, they took adults. They looked at how many calories they eat on a daily basis, today,
and how many calories they ate on a daily basis in 1970, where there wasn't problems
with obesity. There wasn't problems with being overweight. What they found is that the adults
would have to consume 500 calories less, in order to actually get back to where we were
in 1970, where we didn't have any of these issues.
Basically, what it comes down to is, yeah, probably, physical activity does show up as
a little bit of an issue. The bigger issue is going to be the portion sizes that we're
eating. We have to learn strategies, in order to portion control, in order to cut back the
amount of food that we're eating, the amount of calorie we're eating, so that we are not
overweight. We either want to come into a calorie deficit, so we can lose some weight,
or we just want to maintain. Let's go ahead and dive right into these strategies,
here. First on our list is going to be portion size. Okay? Now, when we look at portion size,
this is something that is something most people aren't thinking about. Right? When you pick
up a box or a bag, or whatever way your food is coming in, a can, one of things it'll say
on there is it'll say serving size. With that serving size, it'll, basically, tell you,
"This is how much you should eat." Unfortunately, nobody looks at that kind of stuff. What they're
doing is they're just grabbing, even if it's something healthy.
Let's say you grab a bag of almonds, and you just start eating them. You may eat four or
five, six servings of those almonds. When you eat that much of them, I mean, that's
just a massive calorie overload. We have to be really aware of that.
One of the things I want to encourage you to do is, anything you pick up, when you go
to eat, look at the serving size. Try not to be eating multiples, in the serving size
range, and just stick to the right serving size for you. When it comes to portion control,
portion sizes, look at the serving size of the food that you're eating.
Next on our list is going to be cut out snacking. This is a big problem, today. So many people
are snacking. Not only are people eating three big meals a day. Right? Breakfast, lunch and
dinner, but a lot of people are snacking all in between.
Let's say you're at work, and somebody comes and says, "Hey, try this." Maybe they've got
a bag of chips. Some people are eating even more, like, desserts between their meals,
like cookies, things of that nature. The thing is, that happens to our metabolism,
when we are just snacking throughout the entire day, is it creates this slippery slope. One
of the things that it's doing is driving up insulin levels, driving up blood sugar levels.
The other thing that it's doing is not allowing us to go into that fat-burning state. Between
our meals, ideally, what we want to be doing is just dropping blood sugar, dropping insulin
and just, kind of, balancing out our metabolism. We don't want to just be priming that pump,
all day long, and just constantly be pouring food onto the metabolism, so it has to work
all day. We want to really just, kind of, fast between meals and then, of course, just
focus on eating the meals, alone, but not snacking throughout the entire day.
If you want to cut down portion sizes, if you want to cut down the serving sizes of
food that you're eating throughout the day, make sure that you're not snacking. So, portion
control really relies on you not snacking. Give that a try.
Next, here, is a balanced plate. This is really important because when people think about
the portions of food that they're eating, they really don't put into consideration the
amount of green, leafy vegetables and the amount of proteins. When people go and start
eating healthy, one of the things I typically tell them is, "Focus on green, leafy vegetables
and protein." Then, of course, add in some good, healthy fats. Right?
Get rid of the carb. A lot of people, on their plate, they've got a big carb on there. Even
if that carb is healthy, a big carb is not a good way to go, when it comes to portion
and sizes. Make sure that you get rid of the big carb; you focus on green, leafy vegetables,
protein. Put some fats on there. Then, the other thing you want to do... Let's
say, at the end of your meal, when you're pretty much done, if you want to have some
sweet potato, add that in. The thing is that we don't want to be starting our meal off
with the carb. That's going to be very important. Like most restaurants you go to, they are
giving you a big, huge carb to start off with. Most people are just filling up on that. It's
high calorie. Not a lot of nutrients in it, if it's like a bread or something.
When it comes to having that balanced plate, green, leafy vegetables, protein, healthy
fat. If you have a nice salad, combined with some chicken and then, maybe, some olive oil
finishing sauce, some avocado or something like that, off to the side, that's going to
be something that's going to be nice and balanced. Get that balanced plate, in order to have
proper portion control. If you're starting off with carbs, it's probably
going to cause you to eat more throughout your meal. It's going to cause you to not
feel as satiated. We've got to watch out for that.
Next thing, here, is you've got to listen to your body. This is a double-edged sword,
here, when we talk about this topic, because there's people who would listen to their body
and it sets them down the right path, and people who can listen to their body and it
sets them astray. The person, for instance, who it sets down
the right path would be someone who is metabolically healthy. I would consider myself metabolically
healthy. When I listen to my body, one of the things I find is that there's some days
I feel like eating more, and there are some days I just don't feel like eating as much.
I'd, naturally, eat more on those days, probably coming into a calorie surplus, and then coming
into a calorie deficit on the days that I don't feel like eating as much.
The other thing that's important about listening to your body is that, when you're eating and
you feel that you're full, that you actually stop eating. Some people just eat to finish
whatever's on their plate. You really want to focus on eating until you feel content.
Okay? Not until your stuffed. Not until you can't walk, anymore. Just until you're content.
Now, someone who has a good, healthy metabolism, they can manage that, pretty well. Someone
who has an unhealthy metabolism... And this is something that we have to really watch
out for, when it comes to portion control, is that if you have an unhealthy metabolism,
you may have problems with hormones, metabolic hormones being very insensitive.
For instance, if you have leptin insensitivity, one of the things that you're going to find
is that this hormone, leptin, which tells you when you're full, just doesn't work. It's
not heard by the brain. As a result, due to this insensitivity, you just keep eating.
Okay? You're eating your dinner. Next thing you know, you just keep eating and eating
because you're not getting that off switch. The other thing that happens is, throughout
the day, your constantly getting these cravings. These are constantly telling you you're hungry.
Metabolically unhealthy people will run into this issue.
This is where it's not healthy to listen to your body. This is where one of the things
you want to do is just jump into this next topic, here, and start counting your calories.
Because if you're metabolically unhealthy and your hormones aren't working well, and
they're not working in your favor, then you really are going to have to go to the numbers.
Now, let's look at this, for instance. I'm not a big fan of calorie counting. I'm just
not. I'm more of a fan of focusing on eating good, healthy, nutrient-dense foods.
Now, one of the problems that we run into, with calorie counting, is a lot of people
are eating chips and pizza, and a lot of junk food, and just counting calories. You can
even come into a calorie deficit, by doing so, but the problem with that is that you're
doing so eating very unhealthy foods. You can even lose weight like that, but you're
still eating very unhealthy foods. Calorie counting is good, when you're relying
on it in order to really watch your portion sizes. It's not necessarily good if you're
just using it as a crutch, in order to eat junk food and still come in as a calorie deficit.
If you're somebody who's metabolically unhealthy and you just can't listen to your body that
well, one of the things I want you to do is start counting calories. It'll be very beneficial.
You can get some online calculator. You start putting in all your bodily metrics because
one of the things people will ask me is, "Well, how many calories should I eat?" I don't know
because I don't know your gender. I don't know your size. I don't know your activity
level. There's a lot of different metrics you have to put in, to get an accurate information
from this. And so, when it comes to calorie counting,
it is very, very beneficial, if you're someone who is having a hard time watching those portion
sizes and, also, realizing how much you should be eating on a daily basis. If you've never
done it before, it can be beneficial. Even if you're eating really healthy, it can be,
still, very beneficial, just so you can truly understand how many calories you should eat
on a daily basis. Try some calorie counting, in order to really get that portion size under
control. Next thing here is intermittent fasting. I
like intermittent fasting, when it comes to portion control, because it takes the guesswork
out. Right? It's almost like using the strategy of just not snacking between meals.
When you're intermittent fasting, you're skipping breakfast, and you go right into lunch. Then
you go into dinner. You're having those two meals, and because you took that one meal
out, it's so much easier to control your portions, throughout the day.
Now, when doing intermittent fasting, like I said, you're typically going to fast for
about 16 hours and eat your meals within an 8-hour period. It's a great way to naturally
do portion control. If you're not familiar with intermittent fasting, I'll put a link
in the description below, where I do some educational videos that really teach every
little bit that you need to know about intermittent fasting.
The other thing that works really well, for portion control, is going to be one meal a
day. Now, OMAD is something that a lot of people who follow this channel practice. It's
simply a little bit more extreme version of intermittent fasting. I always refer to regular
intermittent fasting as 16 and 8, and OMAD is going to be, basically, eating all your
meals withing a 1- to 2-hour period, throughout the day.
OMAD is really powerful, when it comes to portion control, because when you're eating
all your meals within just a short period of time, it's going to be something that you're
not going to be able to wildly overeat. It's going to be very difficult. When you do one
meal a day, you almost naturally restrict. Your portion size is everything. That can
be very beneficial for people who are struggling with this. If you're someone who wants to
naturally restrict portion sizes easily, you can cut out snacking. You can do intermittent
fasting and one meal a day. Now, the next one, here, is keto. The reason
I really like keto, when it comes to portion control, is because... You know how I was
talking about you can get these metabolic issues, where you're just craving food, and
you're never satiated? It just doesn't work for you. You don't get full.
Well, keto is really good for creating balance across this system, almost like resetting
the metabolism. And so, utilize the ketogenic diet, if you're someone who has a lot of problems
with cravings. It'll help you naturally restrict your portion sizes. The reason that it's going
to do this is because you're not going to get all those cravings. Your hormones will
work so much better, and, overall, you'll be so much healthier for it.
Give this video a thumbs up. Put, in the comments section below, here, how you naturally restrict
portion sizes and, also, how you utilize portion control. Or, what are the best methods that
you liked, here. Then, lastly, check out this video, over here,
if you want to do the ketogenic diet. I do this super powerful video on one of the top
diets, right now. It teaches you everything you need to know about the ketogenic diet,
right here.