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How Much to Eat to Lose Weight: The Portion Control Plate Method

So you want to know how much to eat to lose weight… for your body. No more dieting, not more restriction… no more counting calories, carbs, macros, and points. Great. You’re in the right place.

how much to eat to lose weight

You and every other human on this planet. 😂 That’s why the weight loss advice industry is bringing in billions. Experts loooooooooove to create complicated nutrition systems for consumers to follow because they keep the consumer dependent on the expert.

But that’s not how I roll. My hope is that you dive into my work for a while… anywhere from 6 months to a few years… just for how long it takes YOU to learn the skills to know how much to eat to lose weight for your body. Then move on with your life and start learning NEW skills… like how to dance.

But while you are here, the goal of our work together is to help you reconnect with your body and his/her signals. Your body is always telling you what she needs. That goes for sleep, mental rest, food it wants, food it doesn’t want, and so on.

But before you can let your body lead, you first have to develop the skills to know what your body’s signals are and what they mean. You develop these skills by practicing The 4 Habits.

While you are learning the skills to let your body lead your food and energy decisions, it helps tremendously to have a simple structure to follow in the beginning that takes the stress out of knowing what to eat.

The best structures require no counting. That means no counting calories, points, carbs, macros… nothing. For most people, counting is too stress inducing. Stress increases cortisol levels which increases carb cravings and drives a desire to overeat. It’s counterproductive. Instead, fill your plate using a stress-free method of portion control that you always have with you: The Hand Portioning Method

Below is a simple graphic to give you an idea of what your plate could look like based on the hand portioning method.

Please keep in mind, this is a guideline, not a rule. 

This plate and the hand portioning method are tools to help you know how much to eat for your body. It’s a starting point to take the confusion out of what to put on your plate.

Once you have real food on your plate looking something like what you see below, then you follow the 2 Steps to Know What to Eat for Your Body. This at eating slowly in an undistracted environment are the key tools to learning how much to eat to lose weight for your body.

I talk about how to adapt The Plate Method and The Hand Portioning method to you, your body, your goals, and your unique needs in depth in my coaching programs. I also touch on it in my podcast and videos. If you ever have a specific question that hasn’t been answered on the site, contact me and let me know.

how much to eat to lose weight

If you’d like The Plate Method above as a downloadable PDF you can put on your fridge as a loving reminder, just put your name and email in the little pink box below and I’ll send it over to you right away.

You’ll also get my 7-day course on The 4 Habits and my best health tips (which will make knowing how much to eat to lose weight for you and sticking to your plan a ton easier.)

I’ve used these tips to heal MULTIPLE health problems, an eating disorder + go from a size 16 to a size 8 without dieting or intense exercise.

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