Portion Control Tips, Tricks & Resources!

Did you know that most of us are over-eating on a daily basis?

If you live in North America, it is common to grow up eating large portion sizes and foods with little nutritional value. We become addicted to sugar at a very young age and if not taught proper moderation and control, this bad habit is carried through into adulthood and passed on to our children. This is why many adults are obese, developing diabetes and have terrible relationships with food that lead to anxiety and can eventually develop into eating disorders. This is very common with young girls who become obsessed with their figures because of what they see on social media, magazines and movies. To me, all these things come from a lack of one thing and that is education. You can point fingers and blame the over-weight individual for their lack of control and 'weakness' or the unhealthily thin individual who truly believes eating anything will make them fat. The truth of the matter is... hardly anyone understands proper nutrition and how food affects the body. This goes for both over-eating and under-eating.

Do you want to start eating healthier and lose stubborn fat but don't know where to start?

Try my FREE ITBF Lean Challenge! Full details HERE! Watch Youtube Video HERE!

We need to educate ourselves on how to feed our bodies with the nutrients it needs for a healthier body, heart, brain and mind. We need food to stay alive and the food that we put in our bodies will directly affect how we function on a daily basis. Think of yourself as a luxury, beautiful and fast car. You need to fill yourself with the best, cleanest and purest gasoline possible to run optimally. Start filling yourself with gasoline that is polluted, unfiltered with unnecessary additives and let's see how you run. The same goes with your body. You can't function properly on a high carb, high in saturated fat, processed diet. Symptoms that you may experience if you aren't eating well are lack of energy/motivation, mentally and physically tired, needing to sleep after eating, trouble doing physical activities, bloated, gradual increase in weight and more seriously, high blood pressure, clogged arteries and diabetes. Most people living in 1st world countries have the luxury of being surrounded by food all the time. There is always an abundance of food and we no longer eat to stay alive, but instead because FOOD TASTES GOOD! Food is delicious and can actually make you feel happy. That's because of a chemical called endorphins.

Definition: Endorphins are morphine-like chemicals produced by the body that help diminish pain while triggering positive feelings.

Our bodies release endorphins when we eat foods that taste good and also after exercising which is why we feel so good after we complete a good sweat session. All this to say, if we do not practice safe portion control and moderation, it can lead us into very serious and dangerous issues down the road.

But one thing we need to remember is that food is not the enemy and you should never starve yourself in fear of 'getting fat'. This fear of food also comes from an anxiety developed through lack of education. My hope is that this blog post and the resources I shared below will help open your eyes and educate you better on creating better eating habits. The more people that learn how to eat better will lead to better youth education that will one day make obesity and eating disorders a thing of the past.

Changing your diet and relationship with food can be difficult and overwhelming. That's why I created the Inspired To Be Fit Lean Challenge! This healthy eating challenge was created to simplify your diet to help you see results. Watch the Youtube video here.

Stay Inspired!




  • This is what your plate should look like:
  • Macro Nutrient Daily Breakdown Percentages: Here is an awesome link to view portion sizes and how much you should be eating.
  • Want to know what I buy when I go to the grocery store? Click here!
  • Put on a few extra pounds while on vacation? Have an event coming up soon? Can’t get rid of that stubborn fat and looking to take your diet to the next level? ITBF Lean challenge! Click here!
  • Download a FREE copy of my 6 printables to help you stay on track and stay organized! Included are: Shopping List, 60+ Meal & Snack Cheat Sheet, Monthly Planner, Weekly Meal Planner and Daily Planner. Download here!


Ronnie is not a certified personal trainer, nutritionist or health practitioner. Always consult a physician before making changes to your health and fitness regimen. 

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