11/19/2025
Rarely is weight gain caused by health issues alone. Most Americans gain weight because of a sedentary lifestyle, processed foods, and overeating - often a cycle caused by large portions and high‑calorie processed meals. When we regularly eat huge portions, our stomachs stretch and we need more to feel satisfied. The good news: when you consistently return to smaller portions for about a week, your stomach often “retracts” and you’ll feel full with less.
Hand method for portions:
- Palm = protein (chicken, fish, tofu)
- Fist = vegetables or fruit
- Cupped hand = carbs (rice, pasta, potatoes)
- Thumb = fats (butter, oil, cheese)
(Adjust for your hand size - it’s personalized and easy.)
Quick tips that help:
- Drink a full glass of water before each meal - reduces appetite and prevents mistaking thirst for hunger.
- Start meals with a big salad or nonstarchy veggies to fill you up with few calories.
- Eat slowly and put your fork down between bites - give your brain time to register fullness.
- Use smaller plates and bowls to naturally limit portions.
- Pre-portion snacks instead of eating from the package.
- Favor whole, minimally processed foods; they’re more filling and less calorie‑dense.
- Keep protein and fiber at every meal - they increase satiety.
- Plan and prep meals so you’re less likely to grab processed convenience foods.
- Track meals for a few days (not forever) to become aware of portion sizes and habits.
- Move daily - even short walks add up and help prevent holiday weight creep.
Holiday reminder:
People commonly gain 5-10 lbs over the holidays and often never fully lose it because activity drops and small gains accumulate. Enjoy celebrations - just aim for balance: share treats, keep portions reasonable, prioritize protein/veg, drink water, and stay active (walk after meals, take stairs, short workouts).
A final note:
Small, consistent changes beat drastic short‑term fixes. Use the hand method as an easy everyday guide, pair it with hydration and whole foods, and you’ll avoid the vicious cycle of overeating and stretched appetite. You’ve got this! 💪✨
