Losing 95 pounds in 6 months? Is that even possible?
Discover an inspiring weight loss journey and the best tip and tricks for you to apply.
HOW JAY LOST 95 POUNDS AND YOU CAN DO IT TOO
For many people, changing their lifestyle to a whole foods, plant-based diet balanced with regular exercise and plenty of sleep works perfectly, while for others this may not be enough.
Jai Khanna loves food and eating big portions and many courses.
If you are like him, portion control may be the trick for you.
Jai loves it so much that things got a ‘bit’ out of control for him and he could easily eat a 2000 calorie enormous meal in one sitting and several of those throughout the day.
His large portions led him to a 300-pound body before the age of 19 – not solid muscle either, but mostly unhealthy body fat.
His turning point was at the wedding of one of his relatives. He looked into the mirror and felt embarrassed.
He knew he had to do something. He promised himself to make a change.
It took Jai about 6 months to lose nearly a hundred pounds (without changing his diet or start exercising).
Coming from an Indian background, Jai’s diet consists of mostly Indian dishes, like rotis, sabzi, raita and salads, naturally healthy dishes.
Knowing that his portions were the problem, he learned about healthy portion sizes and kept up with portion control until healthy meal sizes became natural to him.
Jai learned that he can love and enjoy food without overeating.
He kept focus and his motivation up by keeping his vision of his future self in mind.
Worry no more. You can learn portion control too and lose all the unwanted pounds like a champ. Follow these steps and enjoy the results.
How Can You Lose Weight Using Portion Control?
Invest In Measuring Tools, but Learn To Eyeball Your Food
Measuring tools, like cups, tablespoons, teaspoons and food scales are your friends that can help you out not only at the beginning of your journey, but later on in your cooking experiments too.
Measuring tools are not always available and estimating your portion size can be helpful when eating out or attending a dinner party.
Half a cup is a size of an ice cream scoop, a cup is a size of a tennis ball and a tablespoon is the size of a domino.
Use Portion Control Dishware
Using smaller plates and bowls can help you out.
If your bowl can hold 16 oz of soup, you will be more likely to fill it up and pile more soup, stew, pasta or rice in there than you initially intended to.
Using an 8 oz bowl can help you keep your portion sizes on point.
Balanced Plates Are A Key
Protein, carbs and fats all need to be present on your plate. The size of one serving of protein fits into the size of your palm.
The size of one serving of complex carbs fits into a cupped fist.
The size of one serving of healthy fat is the size of your thumb. The general recommendation is that men eat two servings and women eat one serving of each, but it can largely depend on your height, weight and activity levels.
Always Add Veggies
Greens and veggies are low in calories, but super high in nutrients and fiber.
This means that they can help keep you nourished, remedying your body and helping you lose weight.
All the fiber can fill you up, help your digestion and boost your weight loss.
One serving of veggies is the size of your fist, but this is one food that you can feel free to pile onto your plate.
Note that all the dressings, oils and dips are NOT part of your green and veggie serving sizes.
I am talking about piling on raw or lightly steamed veg and adding only limited amounts of dressing (if any).
Chew, Take Breaks And Be Mindful
Chewing your food is the first and one of the most important steps in your digestion. Chew your food slowly and carefully at least 20 times.
Eat slowly. Put your forks, knives and spoons down between bites. Experience all the flavors and textures. Check back with your body if it is still hungry. Stop eating when you feel satisfied, but before you feel overly full.
As you learn to eat slower and enjoy your meal, you will find that smaller portions will fill up your body and satisfy your soul more than large portions did before.
Be Careful With Dressings, Dips And Oils
Oils, dips and dressings can sneak in lots of unwanted calories in relatively small servings. Some dips, dressings and oils are also overly processed and filled with artificial ingredients, harming your health.
Of course, some other fats are extremely healthy for you.
Coconut oil, avocados, tahini and homemade hummus are all excellent examples of really healthy fat for you.
But don’t overdo it and refer back to the portion guide.
Cook At Home
When you are cooking yourself, you are in charge of your food.
Eating out at a restaurant or at a friend’s house, you don’t know what goes into your food.
Even if they tell you the calorie content at some places, you are still relatively clueless of the exact proportion of ingredients.
Cooking at home is the best way to learn what goes into your meal and to watch your portion sizes.
It is also the most economical, most creative and most fun way to eat.
Pack Your Food In Portions
Instead of eating your snacks from a big bag or jar, portion them out ahead of time in serving sized bags and containers.
After cooking, portion your food out for lunch, dinner and the next day.
Meal prepping over the weekend and cooking ahead can be helpful.
You can keep well-prepared portions for the week and even freeze some portions for later on.
Drink Plenty Of Water
Often when you are feeling hungry, you may actually be dehydrated.
Drink at least eight glasses of water a day, more if you exercise, live in a hot climate or feel thirsty.
If you feel hungry, drink some water first instead of snacking. Drink a big glass of water 20-30 minutes before meal time to help keep you to healthy portion sizes.