Have you ever looked at a calorie counter and thought, “Why don’t I just eat whatever I want? I don’t need to count calories!” Perhaps you’ve tried to follow a diet but found you didn’t stick to the rules, or you’ve tried to lose weight, but have remained frustrated and frustrated, and frustrated. Use this calorie control guide to learn how to lose weight and keep it off.

The #1 issue I hear from people is that they are too busy to count calories, they have no time to cook healthy meals, and they don’t know how many calories they are actually consuming. If you check out my blog, you’ll know how I lost over 100 pounds by counting calories and watching my caloric intake. But I’ve since found out that many more people could lose weight if they controlled their caloric intake, not just weight.

Getting fit isn’t a one-size-fits-all proposition. You’re probably already aware that not all exercise is created equal, and you can burn a lot of calories without even thinking about it. But, if you’re not careful, getting into shape can be a mind-numbing task.

Math? Do you want to plan the dinner? Isn’t there a more efficient way? Yes, they do exist. Simply take a glance at your hand. To learn calorie management without having to count them, use your fist, palm, wrapped palm, and thumb.


If you’ve heard it once, you’ve heard it a thousand times: calorie counting is the greatest – and perhaps only – method to lose weight.

After all, it’s just a basic math problem: calories in, calories out. You gain weight when you consume more calories than you burn. You will lose weight if you consume less calories than you expend.

The only issue is that calorie counting is difficult.

Counting calories has a number of drawbacks.

When it comes to calorie consumption, the first step is to figure out how many calories the meal you wish to consume has. You’ll need reference books, internet, databases, and math to do so. All you have to do now is plan your lunch. Gémis.

Second, you should take the calorie information in books, websites, and databases as gospel. This isn’t always the case. In fact, studies indicate that they may be as low as 25% lower owing to inadequate labeling, laboratory measurement mistakes, and poor food quality.

There’s also the calorie factor to consider. Due to the technology used, laboratory measurement mistakes, and individual variations, the estimated daily calorie intake is accompanied by a 25% measurement error.

There’s a 25% chance of making a mistake on the caloric side inside, and another 25% chance of making a mistake on the caloric side outdoors.

Is it really worth it?

  • To the delight of the family members, remove the measuring cup;
  • he attempted to avoid his companions’ contempt by dusting down the food dishes;
  • To calculate calories, he fetched an abacus from the cave;
  • Do you use apps or online services to keep track of these erroneous figures?

Of course, we need to know how much food we consume on a daily basis so that we may modify our diet to suit our objectives.

However, calorie tracking is addicting in and of itself! It’s no surprise that so many individuals quit up and go back into old behaviors.

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Calorie counting’s antidote

The good news is that calorie tracking is seldom required.

Food quantities are evaluated differently in our coaching programs. It’s not necessary to carry scales or measuring cups. There will be no calculators or cellphones.

You just need to be able to count to two. As well as your own hand.

The following is how it works:

  • Your protein servings are determined by the size of your palm.
  • Your fist is in charge of the amount of vegetables you eat.
  • Carbohydrate portions are determined by the size of your palm.
  • The fat content is shown by your thumb.

To calculate the amount of protein consumed

For high-protein meals like meat, fish, eggs, dairy products, or lentils, use a palm-sized amount.

With each meal, we suggest two palm-sized portions for males.


With each meal, we suggest a palm-sized portion for ladies.


A word of caution: a piece the size of your palm has the same thickness and diameter of your palm.

Vegetable consumption is calculated.

Broccoli, spinach, lettuce, carrots, and other vegetables should be served in fist-sized portions.

With each meal, we suggest two fistfuls of veggies for males.


We also suggest a handful of veggies with every meal for ladies.


The thickness and width of a fist-sized piece are the same as your fist.

To figure out how much carbohydrate you’re eating

Use the palm of your hand to estimate portion size for carbohydrate-rich meals like B. Cereals, starches, or fruits.

With most meals, we suggest two palm-sized portions of carbs for males.


We also suggest a palm-sized amount of carbs with most meals for women.



To calculate the amount of fat consumed

Use the whole inch to estimate portion size for high-fat foods such oils, butter, nut spreads, and nuts/seeds.

With most meals, we suggest 2 thumb-sized portions of fat for males.


At most meals, we suggest a half-inch fat portion for ladies.


Note on the size of the house

Of course, if you’re taller, your hand is likely to be larger. If you’re under… well, you get the picture. For the food you consume, your hand serves as an individual (and portable) measuring instrument.

True, some individuals have bigger or smaller hands than they should. However, the size of our hands is proportional to the total size of our body, which includes muscles, bones, and all the other components.

Meal planning that is adaptable

You now have a basic and adaptable meal planning strategy based on the preceding guidelines, which assume you consume four meals each day.

For men:

  • 2 handfuls of high-protein foods each meal;
  • Each meal should include two handfuls of veggies;
  • With most meals, 2 pieces of carbohydrate-rich food;
  • At most meals, I eat two full fingers of solid, fatty stuff.

Females should:

  • Each meal should include 1 palm of high-protein food;
  • Each meal should include 1 handful of veggies;
  • With most meals, 1 piece of carbohydrate-rich food;
  • At most meals, 1 finger of solid, fatty food is consumed.

Of all, this is only a starting point, just like any other method of meal planning, including calorie tracking.

You can’t predict how your body will respond in advance. So be flexible with your portions and change them according to your hunger, satiety, and other essential objectives.

If you’re having trouble gaining weight, for example, you may add another handful of carbohydrates or another handful of fat. Similarly, if you’re attempting to reduce weight but hitting a brick wall, consider cutting the carbohydrates or fat from your closed palm or thumb during specific meals.

Keep in mind that this is the beginning point. With results-based decision making, you may adjust parts at any moment, i.e. how does it work for you?

Do you want a greater level of personalization?

Let’s dive a little deeper for those who want to go even farther – either because they have more ambitious objectives or because they already have a healthy diet but are still suffering.

We have a really basic method for assisting individuals in eating properly and achieving their objectives.

We start by categorizing customers into one of three broad groups (or somatotypes):

  • I’m the first kind (ectomorphic),
  • type V (mesomorphic), and type V (mesomorphic).
  • Type O is the most common (endomorphic).

And each kind receives somewhat different advice.

Click here for additional details on this strategy: 3 methods to get your diet back on track if it’s broken

experts in the fields of fitness and nutrition

You may establish particular dietary objectives for your clients as a fitness or nutrition coach. It’s no issue.

Should we, however, advise them to consume 1 gram of protein per pound of body weight? Alternatively, how about 25-50 grams of protein for breakfast? (Hint: the answer is no.)

Many consumers have no idea what foods include protein, much less how many grams each product has or what the serving size is. As a result, gram-based recommendations are very complicated.

Customers are concerned and perplexed by the uproar over these numbers. Healthy eating therefore seems to be too difficult, and people give up or continue down the wrong road.

And, most importantly, most consumers do not need this degree of information. Customers are more likely to follow your suggestions if they are straightforward and unambiguous.

Instead, why not share these suggestions? How can you make a healthy, tailored diet more manageable?

Download our calorie management guide.

We’ve put up a short guide for men and women that outlines our suggestions to make it simpler for you. To download, print, and share with your friends, family, or customers, click here.


Because if you want to improve your eating habits, have a look at your hand. To learn calorie management without having to count them, use your fist, palm, wrapped palm, and thumb.

If you’re a trainer or wish to be one,

It’s both an art and a science to educate customers, patients, friends, and family members to eat healthily and adjust their lifestyles to their bodies, preferences, and situations.

Consider Level 1 certification if you want to learn more about both.

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