The Truth About Portion Sizes (And Why You Might Be Getting It Wrong)
For years, we’ve been taught that fat loss comes down to one thing:
Eat less.
Lower calories.
It sounds logical.
But for many women, the real problem isn’t overeating.
It’s undereating the right foods.
Why “Eat Less” Often Backfires
Many women start their day with something like:
One egg
A small smoothie
A light yogurt
It feels disciplined.
It feels like you’re eating healthy.
But a few hours later, something happens:
Energy drops
Hunger spikes
Cravings creep up
This isn’t a willpower problem.
It’s a blood sugar problem.
When meals are too small or too carb-heavy, your body is forced into a cycle of spikes and crashes. And when your blood sugar crashes, your body demands fast energy - usually in the form of sugar and refined carbs.
So you eat more later, often in ways that feel “out of control.”
The irony?
You were trying to eat less.
A Simpler Way to Think About Portions
Try this simple hand method to build meals without counting calories or weighing food.
Protein = One Palm
This is the anchor of your meal.
Examples:
Chicken, fish, steak
Eggs
Greek yogurt
Tofu or tempeh
Protein stabilizes blood sugar, keeps you full, and supports muscle and metabolism.
Fat = 1 to 2 Thumbs
Healthy fats slow digestion and make meals satisfying.
Examples:
Olive oil
Avocado
Nuts and seeds
Nut butter
Fat helps prevent energy crashes and keeps you feeling grounded instead of deprived.
Fiber + Greens = 2 to 4 Fists
This is where volume and nourishment come from.
Examples:
Vegetables
Leafy greens
Beans
Fiber supports digestion, gut health, and fullness without excess calories.
The Shift Most Women Need to Make
Notice something important:
This method is not about shrinking your plate.
It’s about balancing your plate.
Instead of asking:
“How little can I eat?”
You start asking:
“Did I build a balanced plate?”
When your meals are balanced:
Cravings quiet down
Hunger and energy stabilize
Portions naturally regulate
You don’t need more discipline.
You need better structure.
What This Looks Like in Real Life for Busy Moms
You don’t need perfect meals.
You need repeatable ones.
At most meals, aim for:
1 palm of protein
1-2 thumbs of fat
2-4 fists of fiber and greens
That’s it.
No all-or-nothing thinking.
Just a simple framework you can repeat.
– Mailoha
