Category Archives: Resources

Fun fact: The problem for most struggling dieters isn’t WHAT they eat, but

HOW MUCH?

Let’s break this down.

The two most important pieces of any successful nutrition plan are:

1. Food Quality  2. Food Quantity

The food quality aspect of weight loss is straightforward... Whether your goal is to lose fat, build muscle, or maintain a healthy body, the bulk of your diet should come from micronutrient-dense whole foods.

But the food quantity aspect is a whole other story.

Studies show time and time again that people grossly underestimate their caloric intake and portion sizes.

If you’ve been struggling to lose weight despite exercising hard & eating healthy, here’s what I’d recommend doing:

First, start tracking your food. Use an app like MyFitnessPal OR anything to log what you’re taking in regularly!

Second, start measuring your food. Ideally with a food scale ⚖

I recommend doing this especially if you're new to calorie counting since it’s the best way to ensure what you’re tracking is actually what you’re eating!

And before you ask, no – you don’t have to track calories forever.

But when you’re just starting out, or you just wanna cut some fat, a food scale is a fantabulous tool to have at your disposal!

There will inevitably be situations — restaurants, parties, etc. — where you don’t have a scale, though.

That’s where this comes in:



This easy portion control guide is to help you stay mindful & better estimate your portion sizes.

This guide is especially useful for estimating portions for higher-calorie foods like nuts, dressings, oils, cheeses, Nutella, peanut butter, marshmallow fluff, cake icing and anything.

What I meant to say was:

The palm of your hand is good for estimating a serving 3-4oz of protein, such as chicken or steak.

Your fist is about the equivalent of 1 cup, think veggies, cooked grains/carbs and fruit.

Your thumb is a good rule for 1 thumb of nuts, dressings, nut butter and oils.

Point is, tracking is super helpful! And while it’s best to use a scale to measure your food, this easy portion guide can help too.

Is it perfect? Nope.

But it's better than saying, now, instead of saying: "I had chicken, mixed veggies, and rice."

You can say: "I had roughly a palm of chicken, 2 palm of mixed veggies, and a fist of rice"

Better than nothing, am I right?

Binge eating for Malaysians is a very common practice in their weekly routine. Therefore, Malaysians have the highest obesity rate in all of Asia. However, with every problem, there is a solution to it. Firstly we need to make a change in our own living lifestyle, by eating the amount of food that we need rather than we want. For instance, we Malaysian intend to use any reason to have a huge binge eating session like; simple celebrations, weekly events, meet-ups and Etc. That reason alone implies habits of binge eating, therefore surpassing calorie surplus.

To overcome such habits, we need to apply better food substitutions to change the calorie intake rather than having calorie restrictions. The key to having sustainable weight loss is to have consistent calorie deficit intake, meaning having low-calorie dense food as part of their daily intake. Foods such as vegetables, fruits, lean cuts of meat that have less fat contents.



To simplify the solution for Binge Eating disorders is by suppressing your ghrelin hormone with a lot of low dense calorie foods, to ensure satiation in your stomach.