You have already got the important thing to remodeling your physique.
Severely. It’s really in your individual.
We’re speaking about your hand.
In case you don’t know… right here at Precision Diet, we developed a system for meals monitoring referred to as hand portions.
The fundamentals: Your hand acts as a customized, moveable portioning instrument that can assist you eat appropriately-sized meals.
- Your palm is a portion of protein
- Your fist is a portion of greens
- Your cupped hand is a portion of carbohydrates
- Your thumb is a portion of fats
Relying in your intercourse, age, weight, exercise stage, and objectives, you eat a specific amount of every portion every day. Ideally from complete, nutrient-dense meals.
It appears really easy that initially individuals usually don’t consider it’ll work. “The place’s all of the calorie math?!” they marvel.
And but, the most important issues usually have the only options.
This uncomplicated technique has remodeled numerous physiques.
Strict calorie counting and measuring works effectively for some individuals and some objectives. However in our expertise teaching over 100,000 shoppers, most persons are in a position to make use of hand parts to “watch what they eat” reliably and persistently.
And with regards to getting the outcomes you need, what you do persistently issues probably the most.
That’s why we’re sharing these six unbelievable transformation tales.
Every individual we’ve profiled—from an already-fit coach to a desk employee dealing with a well being scare—used this straightforward system to realize their mind-blowing outcomes, with completely no calorie counting, meals scale, or monitoring app required.
#1: The workplace employee dealing with a well being scare.
Tony Yavasile’s blood stress was uncontrolled.
On high of that, he was severely involved about his household historical past of diabetes and weight problems.
However with a fast-paced job that concerned a ton of journey, it was troublesome for Tony to stay to a wholesome consuming plan.
The turning level: One in all his overseas colleagues talked about he was wanting slightly, effectively, greater.
So, Tony reached out to Precision Diet ProCoach Arthur Hernandez and began a yearlong teaching program to enhance his well being.
At first, Tony was skeptical of hand parts. “My first impression was that this was a fad; one thing like counting factors,” he says.
However seems, the system quickly resonated. “What I discovered useful, and completely different from different methods of monitoring meals, was that it was easy,” he says.
He additionally liked that he didn’t need to take out his cellphone and enter numbers into an app. Or use a meals scale. “It’s a easy and straightforward technique that can be utilized in any setting, at any time, with any meal.”
This was very true of restaurant meals. “If you apply the hand technique to the plate of meals that’s delivered to your desk, you possibly can’t assist however acknowledge how poorly-balanced restaurant meals are, normally. For me, this was the most important game-changer.”
By the tip of the 12 months, Tony misplaced 44 kilos and 44 complete inches. His blood stress returned to the “inexperienced” zone, too. Now he makes use of what he’s realized to take care of his progress.
“Like each different life journey, I’ve the occasional setback,” Tony says. “However not like up to now, I’ve the instruments to maneuver previous it and get again on monitor.”
Case research #2: The girl who went from overeating to trusting the method.
When 24-year-old Sarah Terry’s husband joined the navy, the pair moved to Camp Humphreys in South Korea. Whereas it was thrilling to dwell in a brand new nation, it was additionally emotionally difficult.
“I relied on consolation meals as a result of I used to be overwhelmed,” says Sarah. Assume: cooking (and consuming) a whole pound of pasta at a time.
However the first time she visited a temple in her new dwelling, Sarah discovered she solely had one costume that match. “I cried and cried as a result of I hadn’t realized how a lot weight I really had gained,” she says.
That’s when Sarah determined to make a change, and joined the Precision Nutrition Coaching program.
Like many others, Sarah doubted hand parts could be efficient. “It appeared too good to be true,” she says. After years of feeling bombarded with messages about meals scales, energy, macros, and measuring instruments, Sarah was satisfied it couldn’t be this simple. “I at all times felt there was a extra sophisticated reply to meals and weight reduction.”
As a former calorie counter, Sarah had apprehension about giving the follow up utterly. At first, she nonetheless tried to determine the calorie depend of her hand-portioned meals.
“Ultimately I realized to belief the method,” Sarah says.
After dropping 45 kilos in a 12 months, Sarah says she’s happy with how far she’s come.
“I didn’t want to chop meals teams. I didn’t want fancy instruments or particular tummy tea or dietary supplements or meal alternative shakes. Studying that I simply wanted myself—my hand—and the power to kind new habits was life-altering.”
Case research #3: The coach who wanted a coach. (It paid off big-time.)
Even coaches want teaching. That’s why Jesse Vang, a Precision Diet Stage 1 licensed coach, employed a colleague to assist him feel and appear higher. “I bought that, plus far more than I anticipated,” says Jesse, now 31.
Firstly of his program, the 5’7” coach weighed in at 157 kilos and was 17 p.c physique fats. Over the subsequent 12 months, Jesse adopted an in depth energy coaching routine 4 days every week, incorporating a HIIT exercise or two every week.
However the huge changemaker, in line with Jesse: hand parts. (Shock!)
“For years, I used to be a devoted calorie counter. But it surely simply wasn’t sustainable for me,” he says. “I didn’t actually give attention to the standard of the meals I used to be consuming. As a substitute, I had a purpose of reaching a sure quantity, and there have been days I’d eat something simply to get there.”
Jesse was really relieved when his coach gave him the choice of utilizing hand parts as a substitute.
Already accustomed to monitoring, Jesse got here up with a system for guaranteeing he was assembly his hand portion objectives for the day—with out the stress of detailed logging. “I made it so simple as potential through the use of the Notes app on my iPhone,” he explains. As soon as he had eaten a portion, he would merely add it to his listing for the day.
This helped Jesse hold monitor of his parts with out feeling like he was caught on a inflexible meal plan. “The great thing about the hand technique is the pliability. If I ate a bit extra carbs at lunch, then I’d merely drop my carbs on the subsequent meal. Following this technique saved me a lot time and vitality.”
By the tip of the 12 months, Jesse was 147 kilos and eight.6 p.c physique fats. (Which means he misplaced 14 kilos of fats and gained 4 kilos of muscle.) However even higher, he’s used his private expertise to assist shoppers: “My shoppers observe this identical method, and all are having comparable success.”
Case research #4: The girl who stopped chasing perfection and regained her well being.
When Laurie Campbell, 54, began the Precision Diet Teaching program, she was the heaviest she’d ever been. “My largest garments have been too tight, and I discovered it simpler to remain dwelling in stretchy yoga pants and my husband’s saggy T-shirts, consuming numerous luggage of chips that I at all times saved helpful,” she says.
Weight reduction was actually a purpose, however Laurie needed greater than that.
Wanting again, one second stands out: taking part in with one in every of her granddaughters on the ground. The little lady jumped up and ran away, and Laurie wasn’t in a position to rise up rapidly to observe her.
“It was humbling for me to comprehend I had misplaced a lot mobility and energy once I was as soon as an avid runner concerned in lots of sports activities and bodily actions,” says Laurie.
Prior to now, Laurie meticulously counted energy. “I obsessively weighed and measured all the things. I don’t suppose that inspired a really wholesome relationship with meals.”
By setting unattainable requirements for herself, Laurie set herself up for the acute highs and lows that include chasing the “good weight loss plan.”
However when she switched handy parts? “I discovered it to be a reduction,” she says. (We hear that lots.)
Hand parts additionally helped Laurie perceive how she could have gained weight within the first place. “I noticed I used to be serving myself the identical parts as my husband, who’s significantly bigger than me,” she says.
By the tip of this system, Laurie misplaced 38 kilos and 24 inches. Since then, she’s misplaced 5 extra kilos, simply by maintaining with what she realized.
“I really feel improbable now! I’m now not dominated by meals, diets, and obsessive monitoring,” Laurie says. “I’m not afraid to have dessert, however on the identical time, I’ve realized to maintain these chips out of the pantry.”
And better of all? “I can simply sustain with my granddaughters now. Effectively, more often than not!”
Case research #5: The coach who bought shredded as an experiment.
Excessive physique composition objectives could require extra exact vitamin methods. Normally, which means using calorie and/or macronutrient counting.
However 34-year-old Luke Robinson, a Precision Diet Stage 2 coach and proprietor of WolfPack Health, questioned if it had to be that means.
After shoppers requested him a bunch of questions on hand parts, Luke determined to conduct an experiment to see if hand parts might get him competition-level lean—however with out spending all day within the health club. He knew the common individual confronted a number of vitamin challenges like:
- “I don’t have time.”
- “I don’t wish to surrender consuming.”
- “I don’t wish to surrender my favourite junk meals.”
Except he adjusted his habits throughout his experiment, Luke figured many individuals wouldn’t discover his outcomes relatable or convincing. So he set the next pointers for himself:
- He might solely work out Three instances every week.
- Exercises needed to be 30 minutes or much less.
- Exercises needed to be accomplished utilizing solely cinder blocks (which price him $2 USD every), bricks (50 cents/every), and a steel bar from the junkyard. No costly health club gear allowed.
- Exercises might solely embody the fundamentals of energy coaching: deadlifts, pushups, squats, rows, pullups, cut up squats, farmer’s stroll, aspect planks, and plank variations.
- He needed to drink to “drunkenness” a minimum of as soon as every week (for him, that was Three to Four vodka and soda cocktails).
- He needed to eat “junk meals” a minimum of as soon as every week (resembling sweet bars, sugary breakfast cereal, greasy quick meals, cookies, and so forth).
Like Jesse, he saved monitor of what number of parts of protein, greens, carbohydrates, and fats he ate. This made it simple to regulate as wanted.
If he wasn’t shedding weight, he’d cut back his carbohydrate or fats parts by one or two parts per day. If he was shedding weight too quick, he’d add one or two carbohydrate or fats parts per day.
This made it pointless for Luke to depend energy or macros—though he was reaching high-level outcomes. “You don’t must know the precise macros or energy in something,” he says. “You simply must know that it’s kind of relative to what you probably did the week earlier than.”
In simply two months, Luke went from 212 kilos to 200, engaging in his purpose to go from lean to tremendous lean. As you possibly can see from his images, the outcomes communicate for themselves.
Case research #6: The mother who bought in the very best form of her life.
After child quantity two, 37-year-old Kelley Derner spent 9 months working along with her longtime coach, Arthur Hernandez (clearly, a hand parts professional!), to get again to her pre-pregnancy baseline.
However she needed extra. “I promised myself that this time, I might do one thing only for me. In any case that I went by postpartum, together with despair and anxiousness, I wanted that,” says Kelley.
When her progress stalled, nevertheless, Hernandez recommended making an attempt one thing new: hand parts.
Kelley wasn’t offered on the thought immediately. It didn’t look like sufficient meals to her. “At first, I assumed I used to be in all probability by no means going to really feel full once more,” Kelley laughs.
She was additionally frightened she wouldn’t be capable to gauge parts accurately.
Regardless of her reservations, Kelley gave it a attempt. Over time, she started to be taught what parts seemed like for her physique. “After I realized what portion sizes I ought to really be consuming, I used to be shocked,” Kelley says.
What’s extra, she found it was potential to overeat complete, nutrient-dense meals. And that even when she was consuming “clear,” overeating was getting in the best way of her objectives.
For example, through the use of her palm as a reference level, Kelley noticed she didn’t want a whole hen breast to make up one serving of lean protein. “I assumed ‘effectively, it’s simply hen, and that’s wholesome,’ but it surely was really far more than I wanted. Now, I reduce them in half.”
Her takeaway? “Hand parts aren’t about restrictions. They’re about exhibiting you what’s applicable.”
As for her outcomes, Kelley says she feels wonderful. “I’ll be 38 in a single month, and I look the very best I’ve ever seemed in my life—even after two children.”
What to do subsequent…
Problem your self to attempt one thing completely different.
Once we’re comfy with a sure means of doing issues, it may be troublesome to alter issues up.
As you learn in these tales, most of the individuals have been former calorie counters. And lots of of them had a troublesome time giving that up.
So in the event you’re reluctant to surrender calorie counting, macro counting, or another technique of portion management, ask your self:
“How’s that working for me?”
Are you seeing the outcomes you need with the strategies you’re at present utilizing? If not, it could possibly be value experimenting with one thing new—even when it feels slightly uncomfortable at first.
Use our Diet Calculator to determine your personalized hand parts.
If you wish to attempt hand parts however you’re undecided the place to begin, take a look at our Nutrition Calculator.
All it’s a must to do is enter your private particulars like age, present weight, and top, alongside along with your objectives and if you’d like to realize them. You can too point out your meals preferences, resembling plant-based, Paleo, Mediterranean, keto, and extra.
Then, the calculator places collectively a customized consuming information that features your individualized hand parts (in addition to your macros in grams, in the event you’re curious!). Plus, it’ll offer you all the things it is advisable to find out about placing hand parts into follow.
Keep versatile… however constant.
One of many causes persons are so profitable with hand parts is that the system is extremely versatile.
Want extra vitality in your athletic efficiency? Add a portion of carbs.
Not shedding weight? Take away a portion of fat.
No calculations required.
On the identical time, consistency issues. What you do on a constant foundation is what really drives your results.
And fortuitously, flexibility permits you to arrange your weight loss plan in a means that allows you to just do that: be constant.
In order you start to experiment with hand parts, hold an open thoughts. Alter as wanted so as to get the place you wish to go.
And anytime you hit a snag, bear in mind: The most important issues usually have the only options.
Need assist changing into the healthiest, fittest, strongest model of you?
Most individuals know that common motion, consuming effectively, sleep, and stress administration are vital for feeling and looking higher. But they need assistance making use of that data within the context of their busy, generally aggravating lives.
Over the previous 15 years, we’ve used the Precision Nutrition Coaching technique to assist over 100,000 shoppers lose fats, get stronger, and enhance their well being… for the long-term… it doesn’t matter what challenges they’re coping with.
It’s additionally why we work with well being, health, and wellness professionals (by our Level 1 and Level 2 Certification applications) to show them tips on how to coach their very own shoppers by the identical challenges.
Focused on Precision Diet Teaching? Be a part of the presale list; you’ll save as much as 54% and safe a spot 24 hours early.
We’ll be opening up spots in our subsequent Precision Diet Teaching on Wednesday, January 15th, 2020.
When you’re taken with teaching and wish to discover out extra, I’d encourage you to hitch our presale listing under. Being on the listing provides you two particular benefits.
- You’ll pay lower than everybody else. At Precision Diet we prefer to reward probably the most and motivated individuals as a result of they at all times make the very best shoppers. Join the presale list and also you’ll save as much as 54% off most people value, which is the bottom value we’ve ever provided.
- You’re extra prone to get a spot. To present shoppers the private care and a spotlight they deserve, we solely open up this system twice a 12 months. Final time we opened registration, we offered out inside minutes. By joining the presale list you’ll get the chance to register 24 hours earlier than everybody else, growing your probabilities of getting in.
When you’re prepared to alter your physique, and your life, with assist from the world’s finest coaches, that is your probability.
[Word: In case your well being and health are already sorted out, however you’re taken with serving to others, take a look at our Precision Nutrition Level 1 Certification program].