Good call out, Daniel. Reverse dieting is a tool that should be used by folks who have a strong background with detailed calorie tracking with advanced tools like using scales, as the incremental increases are usually small (50-100 calories) and require a pretty high degree of precision to be effective. The hand portion method works really well in situations where folks do not require a high degree of precision, which is the case for most folks when looking to increase/decrease their body mass.
Hand sized portion are going to be even worse than calorie counting so I don't see how this is a good alternative. So if I eat 16 oz of chicken breasts, 6oz of lentils, 5oz of kale, weighed on my scale, I can easily and somewhat precisely reduce my intake by 10% if needed. The exact calories might be unknown but the reduction of 10% is going to be pretty spot on. If I go by hand portions how do I adjust intake, find someone with slightly smaller hands? ETA: I understand some don't have the discipline to weigh out all of their food so hand portions are better than nothing but I don't think counting calories vs. hand portions shouldn't be compared in the same video. I have been counting calories for 23 years. I went from a fatty to lean and muscular in a short time and have maintained it all these years. In my 50s now, it is much more difficult to stay lean these last few years, I have had to make small adjustments down to maintain. It's difficult and kind of a pain counting at first but you find methods to make it easier. Simplifying your diet is a big thing, variety is NOT what you want, that makes recording cals much more of a pain, don't eat calories dense food where a small error in measuring makes a big difference in calories. If you are 50% off in your measurement of broccoli it's no big deal, if you are 50% off with your bacon that is a huge deal. Stuff like beans/vegetables are very filling and you can eat a ton of them for few calories, they make awesome fillers to your other food. Fillers are very important to gluttons like myself, I want to stuff my face until I pass out. That is possible with high volume low calorie fillers.
"If I go by hand portions how do I adjust intake, find someone with slightly smaller hands?" Truly excellent question 😂. Typically you'd adjust by 1/2 hand portions. Ex: I normally eat 2 cupped handfuls of starchy carbs at lunch (cooked jasmine rice). If I want to reduce this portion, I would go with 1 or 1 and 1/2 handfuls. I would continue with this change as I track data for a set amount of time and then I would make further changes if rates of progress and other key metrics indicate that further changes are needed. In terms of your framing of weighing food as a matter of "discipline" we have worked with many incredibly disciplined, prolific humans who have accomplishments to make your head spin! Those folks do not lack discipline, but they also could not be bothered to weigh their foods. We've also worked with folks who truly do not have the time or luxury to weigh every morsel. This is not to say that weighing food is not useful, but we will continue to maintain it is not necessary and highlight the use of more accessible tools like hand portion measuring.
If people aren’t good and eye balling things when it comes to calories what makes it different for hand portions? Is it not the same problem for both?
You know every person have different size of his palm. So using this method personalize the things!
Good call out, Daniel.
Reverse dieting is a tool that should be used by folks who have a strong background with detailed calorie tracking with advanced tools like using scales, as the incremental increases are usually small (50-100 calories) and require a pretty high degree of precision to be effective.
The hand portion method works really well in situations where folks do not require a high degree of precision, which is the case for most folks when looking to increase/decrease their body mass.
Duration of course?
Love the work around of hand portions ❤️
Hand sized portion are going to be even worse than calorie counting so I don't see how this is a good alternative.
So if I eat 16 oz of chicken breasts, 6oz of lentils, 5oz of kale, weighed on my scale, I can easily and somewhat precisely reduce my intake by 10% if needed. The exact calories might be unknown but the reduction of 10% is going to be pretty spot on.
If I go by hand portions how do I adjust intake, find someone with slightly smaller hands?
ETA: I understand some don't have the discipline to weigh out all of their food so hand portions are better than nothing but I don't think counting calories vs. hand portions shouldn't be compared in the same video.
I have been counting calories for 23 years. I went from a fatty to lean and muscular in a short time and have maintained it all these years. In my 50s now, it is much more difficult to stay lean these last few years, I have had to make small adjustments down to maintain. It's difficult and kind of a pain counting at first but you find methods to make it easier.
Simplifying your diet is a big thing, variety is NOT what you want, that makes recording cals much more of a pain, don't eat calories dense food where a small error in measuring makes a big difference in calories. If you are 50% off in your measurement of broccoli it's no big deal, if you are 50% off with your bacon that is a huge deal. Stuff like beans/vegetables are very filling and you can eat a ton of them for few calories, they make awesome fillers to your other food. Fillers are very important to gluttons like myself, I want to stuff my face until I pass out. That is possible with high volume low calorie fillers.
"If I go by hand portions how do I adjust intake, find someone with slightly smaller hands?"
Truly excellent question 😂.
Typically you'd adjust by 1/2 hand portions. Ex: I normally eat 2 cupped handfuls of starchy carbs at lunch (cooked jasmine rice). If I want to reduce this portion, I would go with 1 or 1 and 1/2 handfuls. I would continue with this change as I track data for a set amount of time and then I would make further changes if rates of progress and other key metrics indicate that further changes are needed.
In terms of your framing of weighing food as a matter of "discipline" we have worked with many incredibly disciplined, prolific humans who have accomplishments to make your head spin! Those folks do not lack discipline, but they also could not be bothered to weigh their foods. We've also worked with folks who truly do not have the time or luxury to weigh every morsel. This is not to say that weighing food is not useful, but we will continue to maintain it is not necessary and highlight the use of more accessible tools like hand portion measuring.
Thank u !!
Before the video : Me thinking I knew
During the video :🤯
Thank u for the valuable information
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ive lost a lot of weight by counting calories.
If I'm actually absorbing 30% LESS than I'm eating, I should be underweight and I'm NOT!