Could Portions Be Getting in the Way of Your Progress?
You’re Eating Healthy. So Why Aren’t You Seeing the Results You Want?
This is one of the most frustrating situations we hear from clients.
“I’m eating pretty healthy.”
“I’m working out.”
“I don’t eat much junk.”
“So why isn’t my body changing?”
Sometimes the answer isn’t what you’re eating.
It may be how much you’re eating.
And that’s where temporarily weighing and measuring your food can be incredibly helpful.
Not forever.
Not because you need to become obsessed with numbers.
Simply because our eyes aren’t particularly accurate at estimating portions.
The Healthy Food Trap
One of the biggest misconceptions about nutrition is that if a food is healthy, you can eat unlimited amounts of it.
Unfortunately, that’s not how energy balance works.
Nuts are healthy.
Avocado is healthy.
Olive oil is healthy.
Peanut butter is healthy.
Granola can be healthy.
But they’re also relatively energy-dense foods.
A tablespoon of peanut butter is very different from the generous spoonful that somehow became three tablespoons.
A small handful of almonds can easily become two handfuls while you’re standing at the kitchen counter.
And that extra energy can accumulate without ever feeling like you’ve eaten “too much.”
What Does a Portion Actually Look Like?
Let’s take peanut butter as an example.
If you scoop some onto your toast without measuring, you may think you’ve used approximately one tablespoon.
But what happens when you actually weigh it?
You may discover it’s closer to two tablespoons—or more.
There’s nothing wrong with eating two tablespoons of peanut butter.
The important part is knowing that you ate two tablespoons.
That distinction matters when you’re trying to understand why your current intake is or isn’t producing the results you’re looking for.
And Then There’s the Ice Cream
Dessert is another great example.
You sit down with a bowl of ice cream intending to have a small serving.
You scoop.
Then maybe add a little more.
Then a few chocolate chips.
Then a drizzle of sauce.
Before you know it, you’ve eaten several times the portion you had in mind.
Again, that’s not a moral failure.
It’s simply information.
And that information can help you make choices more intentionally.
Why Weighing Food Can Be Useful
For some people, weighing and measuring food for a short period creates a lightbulb moment.
You start learning:
- What 30 grams of nuts actually looks like
- How much cereal you normally pour
- What a tablespoon of peanut butter really looks like
- How much protein is in your usual meals
- How restaurant meals compare with your home-cooked meals
- Which foods are particularly easy for you to overconsume
- Which meals keep you full for hours
Once you’ve done this for a while, you don’t necessarily need the scale anymore.
You’ve developed a much better visual reference.
That’s the skill we’re after.
Take It One Step Further: Track It
If you’re willing to combine weighing and measuring with an app such as MyFitnessPal, you can learn even more.
You can begin to see how individual foods and meals contribute to your overall intake.
And suddenly, some interesting possibilities appear.
Maybe you discover that swapping a large serving of peanut butter for a smaller amount plus fruit or crushed peanuts saves significant calories while still giving you a satisfying breakfast.
Maybe you realize you can have your favourite chocolate every day by simply accounting for it.
Maybe you discover that increasing protein and fibre makes your meals much more satisfying.
Or maybe you realize that you’re actually under-eating during the day and arriving at dinner absolutely starving.
That’s useful information.
But Don’t Blindly Follow the App
Here’s the catch.
Most food-tracking apps will suggest their own calorie and macro targets.
We recommend treating those numbers as a starting point—not gospel.
Your ideal intake depends on many factors, including:
- Age
- Body size and composition
- Activity level
- Training
- Goals
- Current eating patterns
- Desired rate of change
- Whether maintaining lean muscle is a priority
This becomes particularly important as we get older.
Adequate protein becomes increasingly important for supporting muscle mass and function, and active older adults may benefit from protein intakes above the minimum recommended for younger adults.
That’s why our approach isn’t simply:
“Download an app and eat whatever number it tells you.”
It’s:
“Use the app to collect information—and use coaching to determine what that information means.”
You Can Still Eat the Foods You Love
This is perhaps the most important part.
Tracking shouldn’t create a list of forbidden foods.
Instead, it can teach you how to make those foods fit.
Because a sustainable nutrition plan needs to work on:
Monday.
Friday night.
Your birthday.
Your vacation.
Your restaurant dinner.
And the random Wednesday when you really want chocolate.
The goal isn’t to eliminate flexibility.
It’s to create flexibility intentionally.
A Short-Term Experiment Can Be Enough
You don’t need to commit to tracking forever.
Try it for 7 days.
Log your normal food.
Measure some of the foods you’re uncertain about.
Look for patterns.
Then ask:
What did I learn?
You may discover that you don’t actually need to change very much.
Or you may discover one or two small adjustments that could make a significant difference.
Either way, you’ve gained information.
Want Help Putting the Numbers Into Context?
That’s one of the reasons we created Autumn Shift.
Over seven weeks, we’ll use nutrition tracking as a tool—not a punishment.
You’ll receive personalized calorie, protein and fibre targets, along with coaching to help you understand how to hit those targets while still eating foods you enjoy.
You’ll also combine nutrition coaching with:
- 2 strength workouts per week
- 2 metabolic workouts per week
- Accountability and community support
- Practical meal-building strategies
- Weekly nutrition Q&A opportunities
- An Autumn Shift Jump Start Guide
- A supported transition out of the program
Ready to Experiment?
Start by tracking your normal intake for several days.
Don’t try to “eat perfectly.”
Just collect the data.
You might be surprised by what you learn.
And if you’d like help turning that information into an actual plan, Autumn Shift starts September 13.
Join our FREE Information Session on Wednesday, September 2 at 7:00 PM via Zoom.
Email info@pitraining.ca to reserve your spot.
Sometimes the missing piece isn’t more discipline.
It’s better information.
Ready to get started now? Register for Autumn Shift if you’re ready to grab one of the limited spots.
Those who register first get early access to the Autumn Shift Jump Start Kit.