Portion Control - Mind And Muscle

“I eat healthy but don’t seem to lose weight.”

Eating healthy is essential in order to get the desired body. But, even if you eat 100% clean, you can be gaining weight. How is that possible you may ask?

A calorie is defined as the energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).

The way our body functions, is trying to keep balance between input and output of calories.

Input: Whenever you consume food, you add calories to the input. Also drinking calories is an additive.

Output: When working out, running or even resting. Your body is constantly burning calories. In order to determine the resting metabolic rate – calories burnt at rest – you can do testing. It’s based on your size, age and fat vs. fat-free mass. The more muscle you have, the more calories you burn, even in your sleep.


In order to lose weight the output needs to be greater than the input. You need to burn more calories than you are consuming.

So, even if you’re eating healthy, you may be eating too much. Take a look at the food labels, see how much your chicken breast weights, figure out what 1 serving of trailmix is. Especially when eating out think about portions (especially in the US).

Another thing about portion control is, that you would way rather eat several small means evenly spread throughout the day than 3 big meals. In order to lose weight/maintain weight it is so helpful to have a fast metabolism. I eat 3 meals before workout and then 4 meals after so 7 meals throughout the day. This helps to maintain my metabolism functioning at a high rate.


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