Skip Nav
Healthy Living
Curious About the Mediterranean Diet? Here's a Week of Meals to Get You Started
Weight Loss
Want to Try Out Intermittent Fasting? Here's a 1-Week Kick-Start Plan
Is Peeing While Jumping Rope Normal?
I Pee When I Jump Rope, and Guess What? It's OK!
Do Low-Calorie Diets Lower Metabolism?
If You Make This Mistake When Going Low-Cal, Your Metabolism Will Pay For It
Healthy Living Tips
11 Humidifiers That Are Perfect For the Office, Because Wow, Is It Dry in Here?!

How to Portion Meals

This Cheat Sheet Shows You How to Portion Your Meals Without a Scale

A post shared by Hamaad B. (@iqphysique96) on

It's no surprise that weight-loss requires burning more calories than you consume. But using a food scale or logging every meal isn't a realistic way to keep track of your caloric intake — at least not consistently. Instead, online coach Hamaad B. recommends using a simpler method to measure out portion sizes: using your hands for scale.

As shown above, you can portion out your protein to one to two palms and your veggies to one to two fistfuls. A thumb of healthy fats (like almonds) would be sufficient, also. The key here is consistency. If you're a larger man, Hamaad says to choose on the higher end of the portion ranges. If you're a smaller female, opt for the lower end.

"For example, every meal, I may eat two palms of a protein source, one fist of veggies, two handfuls of carbs, one thumb of fat, and maybe a fruit," he wrote in his caption.


He also shared that he adjusts his portions when he hits a plateau, in which case, he'll reduce his meals to one handful of carbs instead of two. As long as you use the same method every day, you should see results!

From Our Partners
110-Pound Weight-Loss Transformation Story
Will Eating 1 Avocado Every Day Help With Weight Loss?
What Is the Planet Diet?
Do Low-Calorie Diets Lower Metabolism?
Oat Milk Recipe
How Many Macros Do I Need to Lose Weight?
How Many Grams of Sugar Per Day to Lose Weight
How Does Age Affect Metabolism?
Low-Carb Chicken Recipes
Does Eating More Protein Boost My Metabolism?
Is Oat Milk Healthy?
WW Shopping List
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds