Tips to help with Portion Control

One of the big secrets to losing weight is Portion

Everything is super sized these days, even
our plates and drinking glasses. The general rule for portion
control is this.

1. Protein/Fats portion should fit in one
palm of your hand.
2. Carbohydrates should fit in both
palms of your hand, do not cup your hands together.
3. Eat 5
meals a day spread out at least 3 hours apart.

If you want accurate progress, it would be more important to
measure your food with a weight scale for the first week and then
visualize your portions according to the size you used on the scale
that week. You need to have a good memory for this otherwise, you will
need to measure your food on the scale.

Management through Relaxation

One technique to learn
and use is called Usui Reiki Ryoho. Reiki flows to the areas of need,
soothing pain and supporting the body's natural ability to heal
itself. Long term practice of whole-body reiki will restore the
general condition of the body. Reiki helps to harmonize body, mind and
spirit for yourself or anyone you want to help. It is a complimentary
therapy and a non invasive technique (hands off). Reiki is very subtle
and calming yet have powerful positive effects. Reiki is primarily
emotional release work and is excellent to help releive stress, the
cause of cellular inflammation. 

Function Restoration

The easiest things to do to
ensure your hormone levels can balance out and restore themselves are
the following:

  • Hire a qualified personal trainer to plan your
    fitness  program, so that you avoid over training and meet your
    goals. By not using exercise periodization, over training can really
    screw your hormonal balance.  Long workouts can burn you
    out as well.  You can achieve the same thing in 30
    minutes, when it comes to building fat loss, strength endurance or
  • Get solid sleep. Seven hours of sleep is great, but
    if you can't get enough, at least get quality sleep. Invest in a
    good mattress and don't eat too much before going to bed. If you
    have trouble sleeping, try the natural supplement ZMA, it's great
    and you have vivid dreams too. Another tip is to not stare at the T.V
    or computer screen for at least 30 minutes before going to sleep and
    make sure it is completely dark where you sleep. Even the moonlight or
    alarm clock light can affect your quality of sleep.
  • Get a saliva test kit or go to a licensed holistic
    doctor to get a saliva test done. A saliva test should include a
    complete hormonal test and results. Through diet and exercise and
    certain natural supplements and therapy, you may be able to restore
    proper hormonal balance.
  • Stop the bad habits, such as smoking, eating
    processed foods, drinking and taking rec. drugs. It's horrible
    stuff and takes years off your life and wreaks your hormonal

Learn to Eat with the Right Macronutrient Ratios

Everyone is different.  The ratios that you use need to
match what your short term and long term goals are…Alot of factors
are taken into consideration, such as where you store your body fat,
your stress levels, your sleep, your energy expenditure at work and in
the gym, any medical conditions that you have and your past eating
habits.  By eating a certain way using the right ratios, your
training your body to metabolize energy in a certain way and to use
hormones in a certain way. Balance and optimizing your metabolism and
hormones is the biggest key to your success.

More Water

Drinking more water, can hydrate the body
better, so that it functions more effectively. That means, when
working towards losing weight, your body can be in an optimal hydrated
state which will help your metabolism keep the fat burning process
going strong. Water suppresses the appetite naturally and helps the
body metabolize stored fat. Studies have shown that a decrease in
water intake will cause fat deposits to increase, while an increase in
water intake can actually reduce fat deposits.

Rid of the Junk in Your Home

If you can't see it
or find it, you won't eat it. This goes out to all those late
night snackers, who eat amounts of snack foods that can feed an entire
family for the day. My suggestion, is to grab a garbage bag and empty
your house of junk food. If you end up with a having nothing to eat,
kick yourself in the ass because that's why your fat. Your choice
of food which is your diet sucks. You don't have eat pies and ice
cream to feel like your enjoying your life. Enjoyment of life comes
from feeling alive and adrenaline! Junk food kills life. Go grocery
shopping for real food and never go grocery shopping on an empty

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.


Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

Latest posts by Rob Lagana (see all)