Former Gladiator promotes hand measurements for portion control
A former Gladiator, Jane Omorogbe, known as Rio, shares tips on measuring food portions using your hands to aid in weight loss. She emphasizes that everyone's diet and exercise needs are different, tailored to individual goals and challenges. To start, she recommends tracking your food intake. This includes noting what you eat, when, and why. Keeping a journal can reveal patterns in your eating habits and help you become more mindful about your choices. Understanding your current habits is crucial before making any dietary changes. Omorogbe explains portion control using hand measurements. The NHS suggests that men usually need about 2,500 calories a day, while women need around 2,000. Instead of relying on food labels, which can vary, using your hands can help you gauge portion sizes consistently. This method allows for easier tracking and is more portable than traditional scales. She provides specific hand portion sizes: for women, one palm of protein equals 3 ounces of meat, one fist of non-starchy vegetables equals one cup, and a cupped hand of carbs equals half a cup. Men’s portions are slightly larger. This system encourages you to adjust and experiment with your nutritional intake based on personal needs and activities. Omorogbe also stresses the importance of variation in your diet, as most foods contain a mix of proteins, fats, and carbohydrates. By tracking your intake using hand portions, you can better understand how your food choices affect your health and goals. Daily portion recommendations include one or two palms of protein, one or two cupped handfuls of carbs, one or two fists of veggies, and one or two thumbs of fat. She encourages people to adapt these amounts based on their individual responses and lifestyle factors. Lastly, she advises that changes take time and to start by maintaining a food diary. Consulting a professional is recommended for those with medical concerns. The ultimate goal is to adopt a lifestyle change, not just a diet.