This Is Why So Many Healthy Eaters Can’t Lose Weight

Calories don’t count when you’re eating Greek yogurt, right? Ehhh about that. Well, just see for yourself:

What do you think the differences are? ? First off, let me just say this combo is ridiculously good ? Second off, below is a breakdown of each side & some tips to save calories: . Lower cal treat: 1 cup 2% Greek yogurt 1 tsp honey 20g 85% dark chocolate 1 cup blueberries 1/2 cup strawberries 1/2 tbsp cashew butter . Higher cal treat: 1 cup 2% Greek yogurt 1 tbsp honey 60g 85% dark chocolate 1/2 cup blueberries 1/4 cup strawberries 2 1/2 tbsp cashew butter . Tips to save calories: 1 – Balance healthy fats with low calorie fruits. Add more fruit instead of overdoing the chocolate which saves a lot of calories. 2 – Watch the nut butter portions! 1/2 tbsp is much different in calories than 2 1/2 tbsp. 3 – Watch the honey! While it makes a great natural sweetener, the sugar calories add on quick. . Inspo cred: @movingdietitian ❤️ . . #healthyeating #cleaneating #fitfood #mealprep #dessert #healthyfood #foodprep #chocolate #nutrition #protein #mealplan #yogurt #icecream #weightloss #cleaneats #dessertporn #healthylife #healthylifestyle #mealprepsunday #healthychoices #mealprepping #macros #sweets #mealprepmonday #baking #sweettooth #desserts #flexibledieting #healthyliving #iifym

A post shared by Amanda Meixner (@meowmeix) on Jan 31, 2018 at 3:41pm PST

On the left-hand side, food and fitness blogger Amanda Meixner has made a bowl with:

On the right-hand side, she’s opted for:

You don’t have to be a nutritionist to know that portion sizes make a huge difference in calorie counts, but knowing that and seeing it are two different things.

Amanda, a.k.a. meowmeix on Instagram, puts out a constant stream of intel on healthy eating that’s especially if you’re trying to lose weight.

In one recent post, for example, she looks at how the portions of a few healthy foods—avocado toast, scrambled eggs, apples, and peanut butter—make such a huge difference:

And one more just for fun:

Can you spot the difference? Here’s a great example of how you can customize your meal to meet your caloric goals ? . 2 Things to think about when determining your meal calories (or portion size) 1 – How many meals am I eating today? 2 – What is my calorie total for the day? That should determine around what amount of calories you eat in one meal. . Tips for lowering calories: ⁃Sub in more veggies instead of carbs! I.e. lower calorie salad has triple the tomatoes and double the bell peppers but half the beans. ? – Watch the healthy fats. The right amount of healthy fats are key but the calories add up quick. Higher calorie salad has triple the hummus, additional 1 tbsp olive oil & additional 1/4 avocado. – Find an appropriate amount of protein. 3/4 a cup is equal to about 4oz. . Lower calorie salad: 3 cups spinach 4oz chicken 1 1/2 cups tomatoes 1/2 cup black beans 1 yellow bell pepper 1 tbsp hummus 2 tbsp balsamic vinegar 2 mini bell peppers . Higher calorie salad: 3 cups spinach 6oz chicken 1/2 cups tomatoes 1 cup black beans 1/2 yellow bell pepper 3 tbsp hummus 2 tbsp balsamic vinegar 1 mini bell peppers . — Inspired by the talented @movingdietitian . — #mealprepmonday #mealdiary #fooddiary #mealprep #mealprepideas #cleaneating #fitnessmeals #food #foodporn #healthyfood #gymfood #fastfood #fitfoodporn #cleaneats #macros #cleaneating #foodprep #foodforfuel #mealpreponfleek #fitfoodporn #foodfacts #caloriecounting

A post shared by Amanda Meixner (@meowmeix) on Jan 6, 2018 at 12:38pm PST

As Amanda kinda points out via her pretty IG posts, it’s easy to overdo it on portion sizes. And it’s not your fault if you’re bad at eyeballing it: The average American muffin is a whopping more than three times bigger than the USDA recommends, and a typical pasta serving is nearly five times bigger than the recommended amount, according to a 2015 paper.

If you’re trying to lose weight, those larger-than-you-realise portions can derail your efforts, as Julie Upton, R.D., co-founder of Appetite for Health, has told Women’s Health in the past.

Granted, you don’t have to obsess over calorie counts to keep your portion sizes in check—even if you want to lose weight—as Warren previously explained: “I always focus on quality of foods first, and only after that, I match the quantity to take into account a person’s caloric needs for the day.”

One simple way to improve your diet without having to add up every single cal is to pile veggies on your plate until its half full, Keri Gans, R.D. and author of The Small Change Diet, previously told Women’s Health. They take up space on the plate, which makes you feel more satisfied with your meal—and they ensure you don’t have too much room left for other, more calorie-dense (and less nutritious) options.

Or, you know, just keep following Amanda for more gorgeous healthy inspo.

This article originally appeared on Women’s Health US.

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