Hi guys this Karan Asthana from indian body building formulas and welcome back to the another episode of how to reduce weight.
So before I proceed any further with today’s topic I would like to apologize to my existing subscribers for taking so long to make this episode and lets get started wtih this episode.
So guys today’s topic is about portion control,portion control is just like the concept of fight club,nobody talks about it so that’s why I decided to make a video upon it and I think it is one of very critical topic that should be shared with,specially with beginners and to everyone,so you must have browsed through the internet what foofs are healthy and what food are I mean good for muscle building or fat loss but knowing what foods are good for fat burning or muscle building is not enough.
Knowing how much of that particular food is required for you is much more important than knowing whatfood items are good,so this is what portion control is all about.
I came to know about this concept I think after 1 and half years of training I really wish I really could have understood or knew this concept before.
Portion control is about the serving size of various food items like,suppose there’s a food item of 50g and it has lets say 200 calories,so the hundred grams of same food will be of 400 calories and 10g of same food will have*40 calories.
So Portion Control helps you to track those calories and this is why It is important as in it helps you to stay under you caloric limit and make sure you are on a caloric deficit.
Like I just said in my last episode that I told you how to calculate the calories,so once you have calculated those calories that you are required to eat this much amount of calories in order to lose weight,so knowing how much calories you are taking from a serving of food or a serving of food items will ensure you that how many calories you are eating and how many calories you are left with that day.
What happens is that many of the people neglect this thing portion control,especially the beginners,and they think that they will consume fat burners and it will do miracles and let me tell you that fat burners are not magical pills if your diet is not up to the mark.
If you are not eating according to your macro nutrient’s ratio and your caloric requirements to stay under fat loss,to stay under a caloric deficit and these two main things mainly.
So Fat burner is not going to work without that so.
Many people Ignore this thing because,even after I tell them because they think it is a long task and who is going to measure his food using a kitchen scale and some people discourage it to use that why are you measuring your food especially the family members so one should take these things seriously it is something important that’s why I am sharing with you guys and another story related with that is that many people ask me for supplement advice that which supplement should I take to lose fat or to see my abs or just to build muscles so most of the time these question comes from those people whom I am quite sure about that their diet is not good so,I don’t suggest them supplements as they are not going to work if your diet is not up to the mark,so I tell them that you need to make changes in your diet and they are like our diet is good,I am eating oats,I am eating chicken I am eating sandwiches but diet is not just about eating healthy things,diet is more about measuring your macro nutrients and calories,So plan things accordingly to it and This concept and there are some ways through which you can calculate which food has how many calories or how many grams of protein carbs or fats.
So first way is that some food items like come with a single serving packet,at the back of the packet,you will see the,what is the weight of that particular single serving packet and calories per serving,so you can calculate that accordingly.
Second thing is when you buy products in bulk suppose I will take an example of oats again.
Suppose you bought a packet of 400g grams of oats.
I will tell two methods and first one is not that precise,so you have to so you have to measure 400g of oats,you can take 10 small bowls of equal size and add oats evenly to each small bowl or to each kator is,whatever.
So you will roughly get an Idea that,this is approximately 40g in each small bowl and other way more precise way is to use a kitchen weight scale and it is really helpful even I have one,bought one from amazon.
In and they are really cheap and they do really help and what I feel that it is a one time investment and the maintainance cost is too damn low.
Let me show you So this was the scale I bought from amazon and it helps me to measure my food and I was talking about its maintainance cost & so the maintainance cost of this product is quite low I have been using this product I think 6-8 months and for so long long I haven’t changed its battery.
So you can have an idea of how much its maintainance cost is.
So,That’s it for this video guys.
If you like this video please do give a thumbs ups and if you are new to this channel please do subscribe because I am going to make a lot of content related with college going students or office going people and vegetarian body building,specifically.
Stay tuned to the channel guys,I will catch you in the next video,if you have any queries please comment down below,I will make a followup video based on your questions.
See you again.
Source: Youtube subtitles
Weight Loss, Slimming, Diet,
Weight Loss, Scales, Young
Three silhouettes depicting
File:Army Weight Control
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The cardboard packaging of two
a healthy body weight.
Formulations[edit]
Bathroom Scale, Weight,
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after weight loss surgery
for Weight Loss | by o5com
after weight loss surgery
Before and after weight loss
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100118-N-3038W-368 Weight
Original
Contents
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2006, after losing weight
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