06-05-15 | Food | weight-loss |

4 simple eating guidelines for long-term weight loss

Healthy eating = healthy weight loss! Are you interested in losing weight? Help is here! Healthy weight loss can be achieved by eating fewer calories or by burning calories by physical activities. Today I give your 4 simple eating guidelines to achieve lasting weight loss success with a healthy diet.

It’s not difficult, girls; if you eat more calories than your body burns, you gain weight. On the other hand, if you eat fewer calories than your body burns, you lose weight. Now should you count calories every day? No!

In a previous blog post I briefly explained how you can easily calculate your personal need of calories. Make sure you read the article first so you are more or less aware of how many calories you take in every day. Click here!

So talking about counting calories; do you think weighting your food and thus calculating the right amount of calories is too much work? Do you often get stressed when you eat in a restaurant and you don’t know how much calories you take in? I get it, so let’s make it more easy!

Counting the amount of proteins, fats and carbs you consume (and thus the amount of calories) is the only way to make sure that you ingest the right amounts at the end of the day. In the long run you will remember how many carbs 100 gr. rice contains and what’s an easy solution to ingest some extra proteins. At that moment, the exact tracking is not necessary anymore and this blog post is about to give you more ‘peace of mind’.

How to do it?
It’s time for guidelines! It’s easy to determine the size of your portion to the size of your hand or closed fist. Do you have a bigger physique, your hands are probably bigger too and you are allowed to eat more than someone who is smaller, because they need less energy than you.

Protein: the size of the palm of your hand (every meal)
Think about protein-rich products like beef, chicken, turkey, fish, eggs, skinny quark

Fat: the volume of your thumb (some meals)
Think about olive/coconut oil, avocado, nuts, peanut butter

Carbs: the bowl of your hand (some meals)
Think about rice, oats, bread and fruits

Vegetables: three times a day the volume of a closed fist
Think about broccoli, spinach, carrots, zucchini, sprouts, cauliflower

Notes: I assume you eat 5-6 meals a day, including snacks. When you are highly active (physical labor and workout 4-6 times a week), you can eat carbs 3-4 times a day. Are you not that active (office job and workout 2-3 times a week), it is better to eat carbs two times a day.

This method is not 100% accurate, but it gives you proper guidelines when you don’t want to calculate your calories every single day. If you have been seriously calculating before, you will probably see if you are moving in the right direction with these rules.

Good luck and don’t hesitate to raise questions below girlies 🙂

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  • HM

    Hi Carolina,

    I love your blog! I do have a question though concerning th 5-6 meals a day… I do know there are many regarding this topic, some saying that 3 larger meals are better than 5-6 smaller portions… Would you generally recommend it or does it depend on the person?

    Besides, I am 26 and vegan, there is not much weight loss needed except from 1-2 kilos perferrably. However, I would like to get really fit and improve my lifestyle on a more constant basis 😉

    I was also wondering whether you go to the gym and train their too next to running and core/strength training?

    Keep up the good work!! Really love your posts 🙂

    • Carolina van Dorenmalen Post author

      Hi there!

      Many thanks for your lovely comment and positive words!

      I would definitely not recommend anyone to eat 3 larger meals per day. It will have a negative impact on your metabolism, will make your body store calories and store it as fat. Besides the theoretical facts it’s for me in practice hard to eat only 3 meals per day in combination with my trainings. My body is requires proper nutrition and hydration to get prepared for the gym or recover from a workout.

      You’ll probably agree that you will fill full after a large meal and feel slim after a small portion? That says it all! 🙂

      I agree with you that there are many theories and people have different opinions, however this approached really helped me to lose weight, lose body fat, avoid cravings and feel energetic! As you’re a young girl looking for a healthy, fit and happy lifestyle I would advice you to treat yourself with 5-6 small (and super tasty!) meals a day 🙂

      Currently I hit the gym 4 times a week and go for a cardio (run) workout 2 times a week 🙂

      Don’t hesitate to come back to me with more questions girl! Keep up the good work and have a lovely day!

      With love
      Carolina.

    • Isabella

      You got to push it-this essetnial info that is!

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