Forkful of Facts with M - Edition 3 - Portions, Fatigue and Truths

Portion Control,

Diet Fatigue, and Why the Scale Isn’t Always Telling the Truth

Some weeks, I honestly don’t understand why I sit down to write a blog. I do these in advance.

I look at my notes, at the topic, and think: “Hasn’t this been said a hundred times before?”

But every time I reach the day I’m supposed to hit “publish,” I realize exactly why I write.

Because sometimes, people don’t need new information —They need a reminder. And this reminder is not only for you reading this but for me too...the person writing this.

And this time of year, that reminder is more important than ever.

We’re entering the season where everything feels heavier. Work piles up. Life feels busy. Social events start popping up left and right. Our energy dips, our patience runs thin, and those good habits we’ve been building quietly begin to slip.

Not because we don’t care. But because we’re human. And being human means sometimes feeling tired of trying.

That’s where awareness, not perfection, makes all the difference.

When Diet Fatigue Sets In There’s a point in every health or fat-loss journey where you just feel… over it.

Tracking feels like a chore, workouts lose their spark, and every food decision feels heavier than it should.

That’s what I call diet fatigue — and it’s real. Year end Fatigue too. BUT...

It’s not failure. It’s not falling off the bus. It’s your body and mind whispering, “I need a break.”

It’s that quiet exhaustion that comes from:

Trying to control every bite or gram.
Fitting in family and work schedules
Comparing yourself to where you were months ago.
Realistic becomes criticisms
Feeling guilty for simply enjoying life.
Living in “all or nothing” mode — and feeling like you’ve failed if you’re not 100% perfect.
Brain Fog and indecision

You’re not failing. You’re simply feeling. And that’s human. Although a healthy lifestyle journey shouldn’t be filled with guilt, fatigue, or frustration — because it’s meant to be just that, a lifestyle — we have to remember something important:

Human is also a thing.

And sometimes, the most powerful thing you can do isn’t to make a new plan, overhaul your routine, or push harder. It’s to simply stop. Breathe.

To sit down, pause, and rest.

Not because you’ve failed, but because your body and mind are asking for space to reset. Rest isn’t falling behind — it’s a necessary part of moving forward

When you reach this point, the answer isn’t to quit — it’s to adjust. Sometimes that means loosening the reins and giving yourself permission to breathe.

The Power of Portion Control

When life gets busy, one of the first things that slips is portion awareness.

We start eyeballing instead of measuring, and our sense of “enough” quietly shifts.

That’s where portion control becomes a game-changer — not as a rulebook, but as a simple guide to keep you balanced when life feels messy.

The best tool for this? Your own two hands.

The Hand Portion Guide

Your hands are always with you — perfectly scaled to your body, and the simplest way to stay consistent without stress.

Macronutrient	Hand Portion	Approx. Cooked Weight	Example Foods	Calories (Approx.)
Protein	1 palm (same thickness)	100–120g cooked	Chicken breast, fish, tofu, Greek yogurt	120–180 kcal
Carbohydrates	1 closed fist	120–150g cooked	Rice, oats, potato, fruit	100–180 kcal
Vegetables	2 cupped fists	200–250g	Salad, broccoli, beans, greens	50–100 kcal
Fats	1 thumb (tip to base)	10–15g	Olive oil, nuts, avocado	90–130 kcal
Dairy (optional)	Varies	150–200g yogurt, 250ml milk	Greek yogurt, milk, cheese	100–200 kcal

When you’re home, weigh your food occasionally to train your eye.

When you’re out, your hands are your guide.

Beware of Portion Distortion

Over time, we can start to underestimate how much we’re actually eating. A “palm” of protein becomes two. A “fist” of carbs becomes a mountain. A “thumb” of peanut butter becomes a spoonful… or three.

This is portion distortion, and it sneaks up on all of us — especially when we’re tired, distracted, or eating emotionally.

That’s why awareness matters more than rules. Because once you see what’s happening, you can adjust — without guilt, without shame, just honesty.

Food Logging or Hand Portions? Find What Works Right Now Food logging will always be the most accurate way to see what’s really going on. It gives you clarity, accountability, and truth. Because the fact remains the only way to loose weight is being in a caloric deficit.

But sometimes, when you’re in a mentally tired place, logging can feel like too much. That’s okay.

In those moments, try the hand portion method instead. Stick to 3–4 balanced meals per day,

and keep your sugars and snacks in check. I

t’s not about restriction — it’s about structure.

Even during the holidays, structure gives you freedom. It lets you enjoy the season without losing control.

And don’t forget about liquid calories — cocktails, wine, creamy coffees, and juices all add up quickly. Alcohol isn’t “bad,” but it does count.

A few drinks a week can easily push you above maintenance calories — so enjoy them mindfully, not mindlessly. Our Aim in the rest phase is still to aim for the maintenance calories - because maintenance means we keep our current weight. REMEMBER - current weight is NOT being in the same kg day after day....the scale will fluctuate. Get that weekly average and work with that .

The Truth About the Scale

The number on the scale can be one of the biggest mental blocks for people this time of year. You can eat well, train hard, and still see that number go up — and it can crush your motivation. But here’s what’s really happening:

Factor	Why It Affects Weight	Average Impact
Water Retention	Hydration & sodium levels fluctuate daily.	±0.5–2 kg
Carbohydrates	Glycogen stores hold 3–4g of water per gram.	+1–2 kg
Hard Exercise	Muscle repair causes temporary water retention.	+0.3–1 kg
Hormones	Especially for women, cycles shift water balance.	+1–3 kg
Sleep/Stress	Cortisol increases water retention.	+0.5–1 kg
Daily Movement	Fewer steps = less circulation, more fluid retention.	±0.5 kg
Travel and time zone changes	combination of all of the above	±0.5 - 3kg

Now take a look at these -

none of us just has one or the other - most of us when things go south - its more than one thing. So, if you wake up 1–2 kg heavier overnight, that’s not fat gain — that’s fluid. Your fat loss progress is built on weeks, not a single week or single weigh-ins.

If you’re feeling discouraged, zoom out and look at the bigger picture. Progress isn’t erased by one heavy meal — it’s built by consistency, patience, and awareness.

Why Sometimes You Need to “Go With the Flow”

After 10–12 weeks in a calorie deficit, your coach might tell you to “go with the flow." ”That’s not code for “give up. ”It’s actually one of the smartest things you can do.

Your body needs fuel — not just to survive, but to thrive. When you’ve been in a deficit for a while, your metabolism adapts, energy dips, hunger increases, and recovery slows.

That’s when a maintenance phase becomes necessary.

And honestly?This time of year — with holidays, family gatherings, and social meals — is the perfect time to transition into maintenance.

You can still eat well, stay active, and enjoy life without guilt. This isn’t falling off the bus — it’s a detour. A strategic, restorative one.

How to Estimate Your Maintenance Calories

If you want to know roughly what your maintenance looks like, here’s a simple calculation:

In kilograms (kg): body weight × 22–25
In pounds (lbs): body weight × 12–15

That gives you a daily calorie range to maintain your current weight.

Example:70 kg × 22–25 = 1,540–1,750 kcal (for sedentary) or × 25–28 = 1,750–1,950 kcal (for active individuals).

You can use this as a guide — not an exact number. Track trends for a few weeks and adjust slightly if your weight consistently moves up or down. if you need help with this calculation - PLEASE ask!

What a Balanced Plate Looks Like

When things feel overwhelming, go back to the basics. A balanced plate should nourish, satisfy, and energize you — not drain you.

Here’s the simplest visual to follow:

🥩 ¼ plate protein: chicken, fish, lean beef, tofu, eggs 🥔 ¼ plate carbohydrates: rice, oats, potatoes, whole grains 🥦 ½ plate veggies: greens, salad, broccoli, beans 🥑 1 thumb of healthy fats: olive oil, avocado, nuts, seeds

That’s balance — not restriction. That’s nutrition that serves you.

Mindful Eating Through the Holidays

This season isn’t about “being perfect. ”It’s about being mindful."

Mindful eating means:

Eating with awareness, not guilt.
Being aware of the snacks that creep in
Stopping when you’re satisfied, not stuffed. 80% full
Choosing foods that make you feel good — physically and emotionally.
Keeping protein, veggies (fiber), carbs, and fats in every meal.
Staying hydrated — at least 2–3 liters of water daily.
Moving your body because it feels good and you GET TO, not because you HAVE TO

Remember, mindfulness doesn’t mean restriction. It means listening — to your hunger, your habits, and your needs.

Weight Control Isn’t About Control A healthy weight journey was never meant to be about control, comparison, or guilt —but sometimes, those things sneak in. When they do, pause and remind yourself:

These are old patterns. You are not that person anymore.

You can recognize those thoughts, and instead of letting them take over, you can choose differently. You can stay on track and adjust when needed. That’s not weakness — that’s growth. The more you practice awareness over control, the more peaceful this journey becomes. Because real progress isn’t about fighting your body — it’s about understanding it.

Feeling Tired Isn’t Failure

Let me say this clearly: Feeling tired, unmotivated, or even frustrated with your journey right now does not mean you’ve failed.

It doesn’t mean you’ve fallen off the bus. It just means you’ve hit a detour — and detours still lead forward.

You’re not broken. You’re human. This is part of the process.

The fact that you care enough to reflect, to learn, to read this right now — that’s progress. So, take a deep breath, give yourself some grace, and remember: You can take a step back without giving up. This is exactly the same thing athletes do when they get injured or when life happens and they cannot do an event etc.

Be Realistic. Be Honest. Be Kind.

Progress doesn’t come from perfection. It comes from showing up — honestly, imperfectly, and consistently.

Be realistic about what you can do this season. Be honest about your habits — the good and the not-so-good. And above all, be kind to yourself through it all.

Because true success in health isn’t about never slipping —It’s about learning how to stand back up, stronger and smarter than before.

A Reminder We All Need

Maybe you’ve heard all this before — portion control, balance, awareness, consistency. But maybe, this time, it lands differently.

Because this isn’t just about food. It’s about your relationship with food, your body, and yourself.

As we head into the end of the year, remember:

Your body needs nourishment.
Your mind needs rest.
Your journey needs patience.

You’re not failing. You’re growing, You're learning, You're recalibrating.

So stay mindful. Eat well. Move often. And enjoy life — fully, consciously, and without guilt.

Because health isn’t about restriction. It’s about balance, awareness, and grace.

And that’s exactly why I still write these blogs — because even when the message isn’t new, i

t’s one we all need to hear again… Especially when we’re human.

🌿 20 Simple Habits to Stay Healthy

🍗 Eat protein at every meal.
💧 Drink 3–4 litres of water daily.
🥦 Fill half your plate with veggies.
📊 Track your meals — aim for a 300–500 kcal deficit for fat loss, maintenance for balance, or 200–300 kcal surplus for muscle gain. OR Hand portions...for this phase
🚫 Stop eating from bags or boxes.
🚶‍♀️ Move your body daily — get your steps in.
🏋️‍♂️ Strength train 3–4 times per week.
🍳 Don’t skip breakfast — it often leads to snacking or overeating later.
😴 Get 7–9 hours of sleep every night.
🥗 Keep meals simple: one protein, one carb, half a plate of veggies.
🧃 Limit liquid calories (Alcohol, soda, juices, sugary coffee).
📵 Eat without distractions — no TV or phone.
🍎 Keep healthy snacks visible; hide the junk.
📅 Plan 80% of your meals and leave 20% flexible.
🍷 Cut back on alcohol — ideally 1–2 drinks per week or none.
🧘‍♀️ Manage stress without food — try walks, journaling, or deep breathing.
🕒 Stick to 3 main meals a day; if hungry, add 1–2 high-protein snacks (~150 kcal).
🚫🍰 Stop rewarding yourself with food.
📸 Track your progress with photos, weight, and measurements.
🙌 Don’t compare your journey to anyone else’s.

💫 Remember: Be consistent, not perfect. Progress > perfection.

Final Thoughts

Portion control isn’t about restriction — it’s about awareness, honesty, and balance. Your hands can guide you, food logging can teach you, and self-awareness will keep you grounded.

But most importantly, remember this: A lifestyle journey isn’t meant to be ruled by guilt, fatigue, or control. It’s meant to evolve with you — through the seasons, the highs, the slow days, and even the times when you just need to stop and breathe.

Because being human is part of the process. Some days you’ll push forward, and other days you’ll pause — both are progress.

Watch out for portion distortion, stay realistic about your habits, and remember — your journey doesn’t need to be perfect. It just needs to be yours.

The real transformation isn’t only in your body — it’s in your mindset. It’s in the way you learn to listen to yourself, trust your instincts, and make choices that serve you — not punish you.

One portion, one meal, one training session, one mindful decision at a time —you’re not just building a healthier body…you’re building a stronger, more balanced you.