Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years).This does not take into account any activity you may perform. Note: BMR = basal metabolic rate, which is the amount of energy you require for normal body functions at rest. For muscle gain create a 20-30% surplus above maintenance. The Harris-Benedict formula is a great way to get an estimate of your maintenance level if all you know is your body weight.įor fat loss, create a 20-30% deficit below maintenance. In order to manage portion distortion you will need to know what your daily calorie needs are and then work out how many calories per meal you need to meet your goals. That sounds simple, but moving forward from there requires you knowing how much you burn. In essence, if you consume more than you burn you will put on weight and if you burn more than you consume you can be effective at fat loss. It’s never that simple when it comes to the human body, however, and everyone will have different caloric needs depending on their goals and exercise regimen. We tend to give ourselves permission to binge on these healthy choices because they are “healthy.”īut fat loss is not as straightforward as a math equation because then it really would be as simple as consuming 500 calories fewer each day to lose a pound of fat each week. Obviously everyone knows eating a large bag of Doritos is a nutritional no-no, but the over consumption of “healthy foods” like grain seed breads, seasonal vegetables and fruit, nut butters, and top quality meat sources can also hinder your goals. It’s no wonder some people think they are eating right but could be eating half their day’s caloric intake in one meal, which is quite disturbing not to mention waist increasing. The chart shows the amazing difference in the actual size increase of various foods over the last few decades. You can see how sizes have changed in the chart below: Food or Beverage The reason for this portion distortion is that serving sizes have steadily increased in size over the last two decades to such a degree that massive meals are considered normal. But the portion you put on your plate may measure three cups. For example, a serving of cooked pasta is one half cup. This means you will have consumed double to triple what you needed. You may buy a product and consume it in one setting, but on the label it will actually be indicated that the product contains two to three servings. This can be seen when looking at the food labels of products. This allows for a greater caloric intake than what is needed. The problem that arises for most people trying to lose weight is the portion we choose to serve ourselves or those served to us are generally not a standard serving. Your daily-recommended quantity may be more than one serving of a particular food or drink. A serving is a measured or recommended amount of food or drink. In order to deal with portion distortion, we first need to understand what a portion is and what a serving is.Ī portion is the amount of food you choose to eat for a meal or a snack.
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The free medical dictionary defines portion distortion as an upward shift in the size and calorie count of a serving of a particular food served to the general public, occurring especially in fast-food restaurants. But first, what on earth is portion distortion? What is Portion Distortion? What if I told you that maybe, just maybe, you were suffering from portion distortion and that by addressing this issue you could start to reach your hard earned goals much faster and with much more gusto? I know what you’re thinking and, yes, it could definitely be that easy. But first, what on earth is portion distortion? Have you ever felt that you’re doing everything correctly in and out of the gym, but no matter how hard you try you can’t shift that stubborn body fat? What if it was as simple as the amount of food on your plate?
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