Appetite can last after you’re already full. ![]() Appetite can be triggered by time of day, mood, the aroma of a food, the sight of food, your social environment. sweet and salty) and another food won’t suffice. You don’t care what you eat, you just need to eat. Your stomach growls, your energy level drops, you might get a headache or start to feel lightheaded (in extreme cases). Hunger is a biological response – the physical need for fuel.On paper the difference between the two is simple: Many people have a hard time differentiating between hunger and appetite. Both will likely require some customization determined by your specific situation, goals, and needs. *Note: both the portion control method and the plate method should be considered starting points. If your goals land in the realm of get healthier, feel healthier, look healthier, live healthier…this method can really work wonders. This is a great strategy for you if you need something convenient, easy to visualize and you want to have the option of taking your control method with you wherever you go (measuring cups get cumbersome). So a smaller hand on a smaller person works! Typically, the smaller you are the less food you need. If you’re thinking “ but everyone’s hands are different”, you’re right! But just as hand sizes differ from person to person, so do portion needs. Fats: 1 serving is the size of your thumb.Starches and Grains: 1 serving fits into your cupped palm.Veggies: 1 serving is the size of your fist.Protein: 1 serving is about the size of your palm.Split the last section into two and this is where you will put your starches and fats. The second largest section belongs to protein. The largest section is for non starchy vegetables: leafy greens, peppers, mushrooms, etc. Visualize a plate the is divided into 4-5 sections (see below). The Fit Plate method is an alternative way to meet your nutrient needs and stay within your nutrition goals. ![]() This is a great strategy if you’re still pretty new to the world of nutrition and you’re still learning, if your goals are more advanced or precise, or you love playing with the numbers! Fit Plate Tracking This way you’ll maintain a well-rounded picture of your intake and you won’t be tempted to stay uber-strict during the week (because you’re tracking), and go buck wild on the weekends. If you decide to take this route, I recommend tracking 2 weekdays and 1 weekend day. So, if you can stand to count a few times a week rather than 7 days a week, do it!Ĭutting back to 3-day-a-week tracking gives you time off from the monotony of tracking, but is still frequent enough to keep you on track and aware. You’ll start to be able to eyeball portion sizes. You’ll gain an understanding of what foods contain mostly protein, or mostly carbs, or mostly fats. Tracking your macros for a length of time will give you a good idea of what the nutrient content of your favorite foods and meals is like. It’s not 100% accurate, but it’s the most accurate method outside of a lab. The fact is, calorie and macro counting does work. There are alternatives that work really well for maintaining awareness, monitoring your intake and making better choices. Most women don’t need to track calories and macros forever to reach their goals or stay healthy. 4 Alternatives to Stay on Track with Nutrition When You’re Tired of Tracking Macros So before you reach that point, here are 4 alternatives to try when you’re finally tired of tracking macros. Keeping track of your meals every single day can be cumbersome, time consuming and demotivating. All of this information builds awareness and allows you to connect the dots between where you are now, and where you want to be.īut I get it. When you dig to a deeper level, macro tracking gives you insight into how nutrient quantity and quality affects your body and mood and how nutrient timing affects your behavior and energy. At it’s simplest, macro tracking gives you important numbers with which to adjust and improve: overall caloric intake, protein, carbohydrate and fat intake, fiber and sugar. Tracking macros and meals is a great tool for leveling up your nutrition routine. That said, if you’re tired of tracking macros but don’t want to give up the benefits completely, don’t worry. Tracking provides detailed and strategic insight into nutrient intake – insight that’s really helpful in designing an effective and personalized nutrition program. ![]() Most of my clients track macros for at least some period of time.
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